7 Best Strength Exercise for Weight Loss

By on October 21, 2015

In the recent days, most people are concerned about their health more than ever before. Most people have realised the benefits of maintaining a sound physical, mental and emotional state. With the global technological advancement, there are many ways to achieve and maintain a sound physical state. Physical exercises are among the many ways of achieving and maintaining a sound physical state. Many people are engaged in their work more than ever to meet their daily demands and forget the necessity of physical exercises.

Just like any other physical exercise, strength exercises should be done under the right circumstances for effective results. Strength exercise boosts the entire body functioning by helping in toning the entire bodily muscles. It is advisable to do the exercises under instructor’s guidance to avoid any casualties. The choice of the exercise to apply depends on the individuals taste and preference and the need for weight loss.

Goblet Squat

According to latest weight loss news and tips, many people find it difficult to perform squats safely. Goblet squat is easier to perform as it is an improvement on bodyweight squats. The procedure is easy for everyone as it involves holding the bell with both hands at chest level with toes pointing outwards and feet set shoulder-width apart. Repeat the upward and downward movements several times to about 8 to 10 sets to ensure rapid weight loss.

Dumbbell Row

1006-2pc-workout-dbell-rowPhoto: Women’s Health Mag

Most of the people are concerned with the outer looks and forget about the necessity of maintaining sound inner muscle fitness. To avoid injury and improve posture you have to be more concerned with developing a strong back, as the back is the key to balancing all things out. The dumbbell is the solution to achieving a strong back. Also, dumbbell helps in developing a strong core and strong arms. During dumbbell workout, the main muscles being used are rhomboids, traps and lats. These muscles are important in pulling the shoulders backwards that boosting the core’s ability to stabilize the spine; therefore, reinforcing a good posture.

Pallof Press

Most people fear this movement because it looks more confusing than other movements. Contrary, the movement is very simple and very beneficial to the entire body. Unlike most strength workouts, Pallof does not involve hoisting heavy weights rather it encompasses resisting movement (rotation).


Although push-up is the most used physical exercise, it is among the most beneficial strength exercises. Specifically, push-ups are great for training the upper body as they help in pushing the anterior deltoids, chest and triceps.  Unlike the bench press, it requires one to engage the core to allow full range shoulder blades motion. This procedure ensures upper body’s rapid weight loss.

Lateral Squat

NTM2NTExNjUz_o_fig-41-lateral-lungePhoto: Remediu

This kind of workout combines two important movements: a squat and a lateral lunge. Because of the stationary nature of the lateral squat, one can move side-to-side. This movement offers a significant stretch on the inner thighs and the groin while training the thighs, trunk and the hips to work together.

Split Squat

Split squat involves single-leg movements to minimize training imbalances and develop athleticism. Because the split squat requires one to balance with a narrow base of support while training the glutes, quads and hamstring to undertake the movement, stabilizing muscles of the trunk and the hip are fired up. Also, split squat helps increasing stability and flexibility in the hips and improving balance.

Hip Extension

FloorHipExtensionPhoto: U Weight Loss

For athletes, glutes are one of the most important muscles. Hip extension movements help achieve glutes that are strong and can switch when necessary.


Physical exercises are one of the most natural and cheapest ways to achieve and maintain a healthy physical state. Strength exercises are of many different forms that include weight hosting and resisting movements. The routine working out of these exercises helps to boost an individual’s quality of life. Rapid weight loss leads to desired body size and shape and prevents an individual from contracting different chronic diseases.

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This is a guest post by David Gomes.

David Gomes completed his M.S as a Professional degree in California institute of Technology. He loves to write on a variety of topics such as joint health, weight loss, beauty and skin care for blogs and online publications sites, also loves latest technology, gadgets fashion and style. David also takes pleasure in riding bikes, likes to eat, especially the fresh veggies and organic food. You can connect with his on Facebook and twitter.

About Mike

I've been a fitness enthusiast for a long time now and I always love to research a lot of ideas about health and fitness. I always follow healthy fitness regimen and I just finished my journey to a healthy lifestyle for 6 months. I used to stand in the mirror and check my abs instead of my face which is kinda funny but true. So, instead of doing that everyday I decided to share my ideas online. And I guess the best way to do it is by writing on a health and fitness blog and I'm glad to be writing for FormulatedFitness.

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