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Strength Training Workouts for Men Workout for Weight Loss

Updated Dec 18, 2025

380
cal/session
per 60-minute workout
Workout Routine TitleFull Body Strength & Hypertrophy
Estimated Calories Burned380 cal/session
Duration60 minutes
Difficulty7/10 (Moderate-High)
Equipment NeededBarbell, Dumbbells, Bench, Pull-up Bar (or Lat Pulldown Machine)
Exercises1. Barbell Back Squats: 3 sets x 8-12 reps (90 sec rest) 2. Barbell Bench Press: 3 sets x 8-12 reps (90 sec rest) 3. Bent-Over Barbell Rows: 3 sets x 8-12 reps (90 sec rest) 4. Standing Overhead Dumbbell Press: 3 sets x 8-12 reps (60-90 sec rest) 5. Pull-ups (or Lat Pulldowns): 3 sets x 8-12 reps (or AMRAP for pull-ups) (90 sec rest) 6. Plank: 3 sets x 45-60 sec hold (30 sec rest)

How Effective Is Strength Training Workouts for Men for Weight Loss?

Strength training is highly effective for weight loss in men, primarily by building and preserving muscle mass. Increased muscle mass elevates your basal metabolic rate, meaning you burn more calories at rest. While it may not burn as many calories per session as high-intensity cardio, its long-term metabolic benefits and positive impact on body composition make it a crucial component of any effective weight loss strategy.

AI Coach Tip

Prioritize proper form over heavy weight to prevent injury and maximize muscle activation. Gradually increase the weight or reps (progressive overload) to continue challenging your muscles. An AI Weight Coach can help you track your progress, plan your nutrition, and ensure consistency towards your goals.

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