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3 Best Strength Training Exercises To Lose Weight Fast, Trainer Says

If your goal is to lose weight fast, these movements have you covered.
FACT CHECKED BY Alexa Mellardo

In order to lose fat, it's key to consistently nail three steps: eating a healthy diet at a calorie deficit, getting in your daily steps, and strength training. Many people who have weight loss goals tend to favor cardio over strength work when it should be the other way around. We're here to let you in on the three best strength training exercises to lose weight fast, but before we get into them, here's a little background info.

Your strength training workouts should consist of compound movements. Compound exercises focus on more than one muscle group at a time. These movements recruit more muscle fibers, burn more calories, and are the best bang-for-your-buck if you want to lose weight.

Compound exercises are categorized into different movement patterns: squat, lunge, hinge, push, pull, and gait. If you're currently strength training, your workouts should have exercises that cover these movement patterns. However, if your routine already incorporates these, you can add other exercises in there to burn extra calories.

The following three exercises are a bit more challenging but great for helping you drop weight quickly. You can incorporate all three movements into your current workout routine, or do them as a full workout. Read on to learn the best strength training exercises to lose weight fast, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Thrusters

Dumbbell Thrusters
Tim Liu, C.S.C.S.

Start this exercise by holding a pair of dumbbells up to your shoulders. Keep your chest tall and core tight, and squat down until your hips are parallel to the ground. Once you've hit that parallel position, drive through your heels, and use the momentum of the squat to press the weights straight up. Flex your triceps at the top, then lower the weight under control back to your shoulders before performing another rep. Complete 3 to 4 sets of 10 reps.

Related: The 3 Best Strength Training Exercises To Shrink Belly Fat Fast, Trainer Says

Dumbbell Renegade Row + Pushup

dumbbell Renegade Row
Tim Liu, C.S.C.S.

Assume a pushup position with a wide stance, holding a pair of dumbbells. Keep your core tight and glutes squeezed, and perform a pushup by lowering yourself under control, and then coming back up. After you've completed a pushup, take one hand, and row the weight by driving your elbow towards your hip, squeezing your lat. Return the dumbbell back to the ground, then perform a row with the other arm. Assume the starting position before performing another pushup. Perform 3 to 4 sets of 6 reps on each arm.

Related: Secret Exercise Tricks To Shrink Abdominal Fat Fast, Trainer Says

Kettlebell Swing

trainer doing kettlebell swing
Tim Liu, C.S.C.S.

Line up the kettlebell about two feet away from you. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the bell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top.

Swing the kettlebell until it's parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. Keeping your knees slightly bent, pull the bell back between your legs, and hip hinge back before popping them forward for another rep.

Aim for 3 to 4 sets of 15 to 20 reps, or you can time the movement for 45 seconds to 1 minute.

For more…

woman performing a plank outside

For more fitness inspiration, check out 5 Best-Kept Secrets To Losing Weight In Your 50s, Trainer Says and The 10-Minute Daily Workout To Shrink Abdominal Fat Fast, Trainer Says next.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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