Strength training workouts

Best Strength-Training Workouts for Gaining Muscle and Losing Weight

January 16, 2019

One of the most common signs of aging is that our metabolism starts to slow down causing us to gain weight. It could be challenging to most of us, especially the sporty or athletic ones as they commonly like to lose weight and at the same time build their muscles This could be contradicting since we need to have more food intake to build our muscles, however on the other hand, if we want to lose weight we have to slim down our eating habit. If you think that losing weight and building muscles at the same time is impossible, then you are wrong.

Working Out and Healthy Diet

Strength training workouts paired with a cardio and healthy diet will seal the deal. Research showed that our metabolism can be boosted if we follow a well-planned strength training routine. As compared to cardio alone, strength training is better for losing weight as calorie burning will continue even to around 40 hours after exercising. In order to build muscles and lose weight at the same time, your strength training workouts should focus on doing exercises with weights with high number of repetitions and low periods of rest.

Getting Started

If you are so busy and cannot find enough time to visit a gym and do some strength training workouts, then there are some simple exercises that you can do at the comfort of your home. In order to ensure your safety and be assured that what you do will help you reach your goal, it is essential that you start working out your upper legs, hips and the other groups of large muscles. Afterward, you can proceed with exercising your upper torso, lower legs, and lower back.

When you begin with weightlifting, as a safety precaution, you have to take enough time for the lifting and lowering movements. It is also essential to continuously breathe while doing the routine. In addition, all strength training workouts should be restricted to a maximum of an hour to avoid straining yourselves.

To give you a head start on the strength training workouts for building muscles and losing weight, here are some easy routines for you to begin with.


Developed to improve your hamstrings strength and boost the functionality of your other muscles such as the quadriceps and the gluteus maximus, lunges can be done even with just two small weights. The steps to be done are below:

  1. Stand straight and ensure that your feet are apart the same as the width of your shoulder.
  2. Place your hands on your hips.
  3. Step your right leg and stride with your knee bended.
  4. Slightly lift the heel of your left leg.
  5. Hold the light weights each with your hand.
  6. Hold the position for 16 counts and stand upright.
  7. Repeat the steps but this time the opposite leg is to be the one to be stepped forward and knee bended.
  8. Hold the position again for 16 counts.
  9. Repeat four times.


If you want to build up your front thigh and deep calf muscles, then this is the best exercise for you. Ready your light weights and start with this strength training routine.

  1. Stand with your feet apart.
  2. Hold each of the weights with your hand.
  3. Slightly bend your knee and be in a squat position.
  4. Hold the position for 16 counts.
  5. Slowly return to your first position.
  6. Repeat the exercise eight times.

Standing Calf Raises

An exercise developed to build up your calf muscles, standing calf raises workout is easy and can be simply done anywhere with stairs or any elevated steps. If you are at home, it is best to do this onto the stairs to ensure your safety. Here are the steps to successfully perform this workout.

  1. Hold onto the stairs railing to maintain your balance.
  2. Stand straight with your feet slightly apart.
  3. Carefully lift your left foot moving backwards like a pendulum as high as you can.
  4. Hold your position for 16 seconds.
  5. Repeat the steps but now it is the right foot.
  6. Hold the position for 16 seconds.
  7. Repeat the exercise eight times.

Wall Push Ups

Another strength training that can be done at home is the wall push ups. This exercise is designed to boost your arm, chest, shoulder as well as the upper back muscles. Below is the guide on how you can do this exercise on your own at home.

  1. Face the wall and stand straight with your feet apart.
  2. Step back a few inches away from the wall enough that you can stretch your arms forward.
  3. Carefully have your palms placed on the wall.
  4. Start the pushups.
  5. Ensure that your neck and back are straightly aligned with your feet while doing the pushups.
  6. Repeat the routine eight times.

Biceps Curl

If you are looking for a routine to easily have your biceps strengthened, then this routine is the best that you can try at home. By regularly doing this, you will find your biceps built up in no time.

  1. Get two light weights and hold them with each hand.
  2. Stand straight with your feet slightly apart.
  3. Carefully bend the elbow to the point that your shoulder is the same level as the weights that you are holding.
  4. Return to the first step.
  5. Repeat this workout for eight times.

Triceps Extension

One of the best strength training workouts to boost the muscles located at the back of the upper arm is the triceps extension. The steps are similar to the biceps curl, but this one is done while you are lying down. A quick guide to how this is done is below.

  1. Carefully lie down on an exercise mat.
  2. Slightly bend your knees and have feet positioned flat on the floor.
  3. Get two light weights and hold them with each of your hand.
  4. Carefully lift your arms so that these will be in a right angle with your shoulder.
  5. Repeat steps eight times.