Strength Training Workouts Workout for Weight Loss
Updated Mar 02, 2026
320
cal/session
for the workout session
Workout Duration45-60 minutes
Workout DifficultyModerate
Equipment NeededDumbbells, Barbell, Bench
Exercise 1: Barbell Back Squat3 sets of 8-12 reps, 60-90 seconds rest
Exercise 2: Barbell Bench Press3 sets of 8-12 reps, 60-90 seconds rest
Exercise 3: Bent-Over Dumbbell Row3 sets of 8-12 reps per side, 60-90 seconds rest
Exercise 4: Overhead Dumbbell Press3 sets of 8-12 reps, 60-90 seconds rest
Exercise 5: Romanian Deadlift (Dumbbell or Barbell)3 sets of 8-12 reps, 60-90 seconds rest
Exercise 6: Plank3 sets, hold for 30-60 seconds, 30 seconds rest
How Effective Is Strength Training Workouts for Weight Loss?
Strength training is highly effective for weight loss, not just by burning calories during the session, but more significantly by building muscle mass. Increased muscle tissue elevates your resting metabolic rate, meaning you burn more calories at rest throughout the day. This sustained metabolic boost makes it a crucial component for long-term fat loss and sustainable weight management.
AI Coach Tip
Prioritize proper form and progressive overload to maximize your strength training benefits. Consistently challenge your muscles and track your progress; an AI Weight Coach can provide personalized guidance and adjust your routine as you get stronger.
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