Losing pesky pounds is half the battle; maintaining your goal weight is the other half.
“Strength training both contributes to fat loss and builds lean muscle.
A higher BMR can make it easier to maintain weight loss.”
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Keep reading to learn all about the most productive strength exercises to lose weight and keep it off.
When you’re finished reading, be sure to check out the5 Most Effective At-Home Workouts for Weight Loss.
Squats
Stand tall, and plant your feet shoulder-distance apart.
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Place your hands on your hips, or extend your arms in front of you.
Press your hips back to lower into a squat until your thighs reach parallel to the floor.
Keep a tall chest.
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Complete three sets of 12 to 15 reps. Bend at your hips while maintaining a straight back to lift the barbell or dumbbells off the floor.
Press yourself back up, all while maintaining a tight core.
Pull yourself up to the bar until your chin clears it.
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Perform three sets of as many reps as you might.
Lunges
Begin by taking a big step forward with one foot.
Descend into a lunge until both knees are bent to 90-degree angles.
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Press up to the start position.
Complete three sets of 12 reps on each leg.
Lower the weight to your chest before pressing it back up.
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Hold the plank for 30 to 60 seconds.
Russian Twists
Sit on the floor with your legs extended in front of you.
Lean back just a bit, and lift your feet off the floor.
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Twist your torso from left to right, touching the ground on each side.
Row the weight up to your chest before lowering it with control.
Squeeze your shoulder blades at the top.
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Perform three sets of 12 to 15 reps.
Mountain Climbers
Start in a high plank.
Bring one knee to your chest, and quickly switch legs as if running in place.
Complete three sets of 20 reps (10 per leg).
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