6 Weight Lifting Exercises You Should Do For Weight Loss

6 Weight Lifting Exercises You Should Do For Weight Loss

What is that you need when it comes to losing weight?



Weight Lifting?


The answer MUST be all!

There are various ways to lose weight but mixing cardio + weight lifting + diet is the best approach for weight loss.

Most of us can easily do cardio and weight lifting but if you don’t combined diet or skip any one of abovemention things than you’re missing a lot of opportunities on the table.

You can find the variety of cardio workouts and exercises but my go to site for the cardio is this.

What about diet? Check out this 10,000 word mind blowing article on diet that will help you with everything for a fat loss diet.

Now, you must be thinking about a weight lifting routine for weight loss right? 

Where is it?

It is here, right in this article!

In this article, we’re going to see the best exercises and workout routines for weight lifting that helps you to lose weight.

Weight Lifting Exercises For Weight Loss

As a human, our body moves in 6 different patterns. 

If you don’t know which weight loss exercises are the best for weight lifting, you can just follow these 6 exercises and that’s all, you’ve one bad-ass weight lifting workout for weight loss.

Now what are they?

  1. Squat
  2. Hinge
  3. Lunge
  4. Push
  5. Pull 
  6. Carry

Just take one exercise from this movement pattern and there you go your weight lifting exercise plan is ready.

Now many times beginner don’t know which exercise to choose?

For beginners, I would suggest you go with the very basic version of each exercise if you are just starting out.

SquatBW Squat
HingeBW Romanian Deadlift
LungeSplit Squat
PushHands Elevated Push-Up
PullChest Supported Row

These are the easiest weight lifting exercises you can do on the first day of your gym.

But What about progress?

Before telling you about progression, I really want to clear one thing that there are many ways to create weight lifting routine for weight loss but if you don’t want to pay for workout plan from personal trainer or develop skill for yourself then you can just simply stick to this weight lifting workout and you can still lose weight along with proper diet.

Progression For Squat

  • Goblet Squat
  • Barbell Front Squat
  • Barbell Back Squat

Progression For Hinge

  • Dumbbell RDL
  • Barbell RDL
  • Dumbbell Deadlift
  • Trap Bar Deadlift
  • Barbell Rack Pull (or lifting from blocks/plates)

Progression For Lunge

  • Back Foot Elevated Split Squat
  • Front Foot Elevated Split Squat
  • Reverse Lunge
  • Forward Lunge
  • Single Leg Deadlift

Progression For Push

When it comes to pushing movement there are two additional movement:

  1. Horizontal Pushing
  2. Vertical Pushing

Progression Horizontal Pushing 

  • Push-Up
  • Dumbbell Bench Press
  • Barbell Bench Press

Progression Vertical Pushing 

  • Single-Arm Dumbbell Overhead Press
  • Dumbbell Overhead Press
  • Barbell Overhead Press

Progression For Pull

Pulling movement also come with other two movements

Progression for Horizontal Pulling

  • Inverted Row
  • Single Arm Dumbbell Row
  • Barbell Bent Over Row

Progression for Vertical Pulling

  • Lat Pulldown
  • Assisted Pull-Up
  • Pull-Up

Progression for The Carry

  • Farmer’s Carry
  • Unilateral Farmer’s Carry
  • Front Loaded Carry
  • Mixed Grip Carry
  • Overhead Carry

Now you know all the weight lifting exercises for weight loss that you need but how you gonna make a workout out of it?

Weight Lifting Workout to Lose Weight

One thing before seeing beginner, Intermediate and advanced level of weight lifting workout for weight loss, I want to tell you that you can ofcourse train with a barbell or without a barbell, with weights or without weights, with dumbbells or without dumbbells.

Like I said you can stick to with this workouts or you can make a progression like mentioned in this article.

For Beginner, Intermediate and advanced weight lifting routine, I’m gonna stick with the 4 times a week workout frequency as I found it is most comfortable with the people.

Weight Lifting Workout For Beginner

Week 1

ExerciseBody Weight SquatBodyweight RDLSplit SquatPush-upChest Supported RowPlank
Reps10-1210-1210151515-45 Sec

Week 2

ExerciseGoblet SquatDumbbell RDLBack Foot Elevated Split SquatDumbbell Overhead PressAssisted Pull-UpFarmer's Carry
Reps 1510-12 1510-128-1210


You can also follow this workout routine that I wrote earlier here at Real Fitness Guide.

If you’re a beginner, I urge you to skip the section below. Because I know you’re now fill with adrenaline and you want to do more but trust me it’s not the right time.

Weight Lifting Workout For Intermediate

Week 1

ExerciseBarbell Back SquatBarbell RDLForward LungeDumbbell Bench PressSingle Arm Dumbbell RowFont Loaded Carry
Reps 1510101510-1210

Week 2

ExerciseHax SquatElevated Barbell RDLWalking LungeSingle Arm Dumbbell Overhead PressLat pulldown or Pull-UpDumbbell Walking
Reps 151010158-1210-12

Weight Lifting Workout For Advanced

Now I believe, I really don’t need to explain how to make a weight lifting workout routine for weight loss, if you’re an advanced level athlete.

By now, you should know how to do this and how this stuff works.

Beginner Weight Lifting Workout Guidelines

  • As you can see there are two weeks and there is a slight difference in the exercise which is in the pushing and pulling movement.
  • These two weeks workout you can follow  for 6-8 weeks and 4 times a week.
  • Make sure, if you’re trying any mentioned exercise for the very first time, you learn a proper form of it first and then add weight or do.
  • You know sets, reps, frequency and all stuff but what about rest time? For beginners, I would suggest taking 1-2 min of rest between each set.
  • If you found any exercise that is too hard for you or can’t execute it properly, you can do the alternate version of it from here.

Intermediate Weight Lifting Workout Guidelines

  • For the intermediate level people, you can add more weights, but make sure your form is correct all the time.
  • You can also go for other weight lifting workout split like push-pull-leg, upper-lower and others, if you’d like.

Weight lifting for weight loss – Before and After Results

Let’s see some badass before and after results that people are getting after doing weight lifting to lose weight.

Example #1: Leslie, who lost 100 pounds by getting strong

6 Weight Lifting Exercises You Should Do For Weight Loss

Example #2: Christina, who got strong as hell, lost 31 total inches, and now crushes sets of pull-ups!

Example #3: Salleh was able to lose almost 15kg in 6 month which is a healthy weight loss rate.

6 Weight Lifting Exercises You Should Do For Weight Loss

Weight Lifting vs Cardio to lose weight: Which is better?

People always suggest other beginners do cardio but when you ask a question in a well-minded fitness community like this, you will get a completely different answer.

When I first started, I was told to do running, skipping, crunches every other day along with weight training.

In that case, it’s really hard for me to focus more on weight lifting to lose weight.

There are many studies which show that if you do a calorie deficit diet along with cardio and resistance training, that will lead to greater fat loss than the only cardio and diet routine.

If you want to read a more simplified and in depth version of this debate you can check out this amazing article on Precision Nutrition.

They explain all the things in very detail.

I suggest you give it a try and bookmark it for later because you will come across a lot of people who say that cardio is better, and for that purpose you can send them this article link or tell them it’s not better. 

Common Myths about Weight Lifting

There are many fitness myths in the fitness industry for the weight lifting, however, I don’t want to include them all here.

If you want to read them all, which is important, give this article a try!

I’m going to cover 5 most common weight lifting myths that have to be stopped.

Myth #1: Weightlifting is only for men

I heard this a lot when I told a female to do weight lifting.

And the only reason why they told this is because many people imprint this false belief in their mind.

There is a time when very few women do weight lifting and bodybuilding but these day many women all around the world not only do bodybuilding and weightlifting they also do powerlifting and break many records.

Myth #2: Higher reps will tone your body without gaining muscles

You saw or heard this type of false notion on some video or article and trust me they all are wrong.

There are certain rap ranges for weight lifting, if you do that you will train for certain goals.

Check out the graphic below to understand more.

Myth #3: Cardio is better for fat loss

We already debunked this one! 

Myth #4 Weightlifting makes you bulky

First of all, what makes you bulky? 


What do you do in order to gain/bulk your body?

The answer is calorie surplus.

If you eat more than you burn then you will bulk, not by doing the weight lifting.

Simple as that!

Myth #5: You have to lift heavy to see results

I’ve seen people who lose weight just by dieting and simple walking and running.

I’ve also seen people like who lose weight who do weight lifting for weight loss only 3x a week.

What you need to get a result is just consistent lift and a little bit of progression that’s it.

Benefits of Weight Lifting

There are many benefits of weight lifting apart from the weight loss that I can’t mention them all here.

  1. Weight Lifting makes you stronger and fitter.
  2. Weight Lifting protects bone health and muscle mass.
  3. Weight Lifting helps keep the weight off for good. 
  4. Weight Lifting helps you develop better body mechanics.
  5. Weight Lifting boosts energy levels and improves your mood.
  6. Weight Lifting translates to more calories burned.
  7. Weight Lifting has cardiovascular health benefits.

What’s NEXT!

Now you know everything you should know for weight lifting for weight loss, weight lifting exercises, workouts and all.

If you just read this article and don’t implement any of it then you can’t do weight loss using weight lifting.

So I would suggest learning and implement it in your real life to get better results.

1 thought on “6 Weight Lifting Exercises You Should Do For Weight Loss”

  1. Pingback: Bodyweight Workouts: The Only & Complete Guide You Need | Real Fitness Guide

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