9 Strength Training to Drop Pounds and Keep Them Off

Compound Exercises

Incorporate compound exercises like squats, deadlifts, and lunges into your routine to target multiple muscle groups simultaneously and maximize calorie burn.

High-Intensity Interval Training (HIIT)

Incorporate HIIT workouts, alternating between bursts of intense activity and brief rest periods, to elevate your heart rate and boost metabolism for hours after your workout.

Resistance Training

Include resistance training using weights or resistance bands to build lean muscle mass, which can help increase your resting metabolic rate and promote fat loss over time.

Circuit Training

Try circuit training by combining strength exercises with cardio intervals to keep your heart rate up while challenging your muscles in a time-efficient manner.

Bodyweight Exercises

Incorporate bodyweight exercises like push-ups, pull-ups, and planks to improve strength, stability, and endurance without the need for equipment.

Functional Training

Incorporate functional exercises that mimic everyday movements to improve overall strength and mobility, making daily activities easier and reducing the risk of injury.

Progressive Overload

Gradually increase the intensity, volume, or resistance of your workouts over time to continually challenge your muscles and avoid plateaus in your progress.

Proper Nutrition

Pair your strength training regimen with a balanced diet rich in whole foods, lean proteins, complex carbohydrates, and healthy fats to fuel your workouts and support muscle growth and repair.

Adequate Rest and Recovery

Ensure you allow your muscles time to rest and recover between workouts to prevent overtraining and promote muscle repair and growth, which are essential for long-term success in weight loss and weight maintenance.