Powerful examples of strength training exercises for weight loss that actually work

Real examples of strength training exercises for weight loss

Let’s skip the theory and go straight into real, practical examples of strength training exercises for weight loss that you can actually imagine doing today. These moves are popular in 2024–2025 programs because they check three big boxes:

• They work multiple muscle groups at once (more calories burned per minute).
• They can be scaled for beginners or made harder as you get stronger.
• They fit into short, realistic workouts you can do at home or in a gym.

Some of the best examples include squats, deadlifts, push-ups, rows, lunges, hip hinges, and loaded carries. We’ll break these down, show you how to pair them, and explain why they’re so effective for fat loss.

1. Squats: A classic example of full-body strength for fat loss

If you’re looking for one standout example of a strength training exercise for weight loss, the squat is hard to beat. It hits your quads, glutes, hamstrings, and core all at once. That means more muscles working, more energy used, and more long-term calorie burn.

How to do a basic bodyweight squat

• Stand with your feet about shoulder-width apart, toes slightly turned out.
• Keep your chest tall, brace your core like you’re about to be lightly punched in the stomach.
• Sit your hips back and down as if you’re sitting into a chair.
• Go as low as your hips and knees feel comfortable (thighs roughly parallel is a good goal, but not mandatory on day one).
• Drive through your heels to stand back up, squeezing your glutes at the top.

Why squats support weight loss

Squats are a prime example of how strength training exercises for weight loss work: they build lean muscle in your biggest muscle groups. According to the National Institutes of Health, resistance training helps preserve and build muscle while losing fat, which supports a higher resting metabolism over time (NIH).

You can progress squats by:

• Holding dumbbells or a kettlebell.
• Slowing down the lowering phase.
• Adding a short jump at the top if your joints tolerate impact.

2. Deadlifts: One of the best examples of posterior-chain strength

Deadlifts are another of the best examples of strength training exercises for weight loss because they hit your entire backside: glutes, hamstrings, lower back, and core. You can do them with dumbbells, a barbell, or even a heavy backpack at home.

How to do a hip-hinge deadlift with dumbbells

• Stand with feet hip-width apart, dumbbells in front of your thighs.
• Soften your knees slightly.
• Push your hips back, keeping your spine neutral and chest open.
• Lower the weights along the front of your legs until you feel a stretch in your hamstrings.
• Drive your hips forward to stand tall again.

This is a powerful example of a strength movement that burns a lot of calories without feeling like “cardio.” The large muscle groups involved mean you’re doing serious work even in short sets.

For beginners, a hip-hinge with no weight (hands on hips) is a great example of a starting point before adding load.

3. Lunges: A real example of balance, strength, and calorie burn

Lunges are a great example of how strength training can also challenge your balance and coordination, which makes your body work even harder.

How to do a forward lunge

• Stand tall with feet together.
• Step one foot forward, lowering your back knee toward the floor.
• Keep your front knee stacked over your ankle, not pushed way past your toes.
• Push through your front heel to return to standing.

You can step forward, backward, or even into a reverse lunge if your knees prefer it. Reverse lunges are often more knee-friendly and still one of the best examples of strength training exercises for weight loss because they challenge your legs and glutes while keeping your heart rate up.

To progress:

• Hold dumbbells at your sides.
• Turn it into a walking lunge across the room.
• Add a small knee drive at the top for extra core work.

4. Push-ups: Upper-body strength without equipment

Push-ups are a classic example of an upper-body strength exercise that also works your core. And they’re fantastic for weight loss because they can be done anywhere, no gear required.

How to do a knee push-up (beginner-friendly)

• Start with your hands on the floor slightly wider than shoulder-width.
• Place your knees on the ground, forming a straight line from head to knees.
• Lower your chest toward the floor, elbows at about a 45-degree angle.
• Press back up, keeping your core tight.

If full push-ups feel out of reach, incline push-ups (hands on a bench, counter, or wall) are a great example of a smart modification. They still count as examples of strength training exercises for weight loss because you’re lifting your body weight and building muscle in your chest, shoulders, triceps, and core.

To progress:

• Lower your hands closer to the floor over time.
• Move from knees to toes.
• Slow down the lowering phase for more time under tension.

5. Rows: Pulling strength to balance your upper body

Rows are an example of a pulling exercise that strengthens your upper back, biceps, and rear shoulders. A lot of people focus on pushing moves (like push-ups) and skip pulling, which can lead to cranky shoulders and poor posture.

How to do a dumbbell bent-over row

• Hold a dumbbell in each hand.
• Hinge at your hips (similar to a deadlift), keeping your back flat.
• Let the weights hang under your shoulders.
• Pull the dumbbells toward your lower ribs, squeezing your shoulder blades together.
• Lower with control.

This is one of the best examples of strength training exercises for weight loss because it trains big upper-body muscles and pairs beautifully with push-ups in a simple full-body routine.

If you’re working out at home, a backpack filled with books or water bottles can work as a real example of a DIY row weight.

6. Glute bridges and hip thrusts: Real examples of core and glute power

Glute bridges are a good example of a beginner-friendly exercise that hits your glutes and hamstrings while teaching you how to engage your core.

How to do a glute bridge

• Lie on your back with knees bent, feet flat on the floor, hip-width apart.
• Brace your core and squeeze your glutes.
• Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
• Lower slowly and repeat.

To make this a stronger example of a strength training exercise for weight loss, you can:

• Place a dumbbell or weight across your hips.
• Progress to single-leg glute bridges.
• Move to a hip thrust with your upper back on a bench or couch.

This kind of posterior-chain work supports better posture and stronger lifts across the board, which helps you train harder and burn more calories over time.

7. Loaded carries: Everyday strength with serious payoff

Loaded carries are one of the most underrated examples of strength training exercises for weight loss. Think of them as “farmer’s walks” with weights in your hands.

How to do a farmer’s carry

• Hold a heavy dumbbell or kettlebell in each hand.
• Stand tall with shoulders back and core braced.
• Walk slowly and steadily for a set distance or time.

This is a real example of functional strength: it mimics carrying groceries, luggage, or kids. Your grip, shoulders, core, and legs all work together, and your heart rate climbs quickly.

You can also try:

• Suitcase carries (weight in one hand only).
• Rack carries (weights held at shoulder height).

These are some of the best examples of strength training exercises for weight loss that don’t look like traditional lifting but absolutely count.

8. Putting these examples of strength training exercises for weight loss into a simple workout

Now let’s turn these individual moves into a clear, repeatable plan. Here’s an example of a full-body strength workout for weight loss you can do 2–3 times per week.

Warm-up (5–8 minutes)

• Easy marching or brisk walking.
• Gentle hip circles and arm circles.
• A few bodyweight squats and hip hinges to wake up your joints.

Strength circuit (perform each move for 8–12 reps, rest 30–45 seconds between exercises, repeat the circuit 2–3 times):

• Squats
• Push-ups (incline or knees if needed)
• Dumbbell or backpack rows
• Reverse lunges
• Glute bridges
• Farmer’s carry for 30–45 seconds

This is a real-world example of how to combine multiple examples of strength training exercises for weight loss into one efficient session. You’re hitting all major muscle groups, getting your heart rate up, and building muscle that supports long-term fat loss.

If you’re newer to exercise, start with one or two rounds and slightly fewer reps. As your strength and confidence grow, add another round or increase the weight.

How often should you do these examples of strength training exercises for weight loss?

Most people see good results with:

• 2–3 strength sessions per week, on non-consecutive days.
• Light to moderate activity (like walking) on the other days.

The U.S. Department of Health and Human Services recommends at least two days per week of muscle-strengthening activities for adults, along with regular aerobic exercise (CDC). When you use smart examples of strength training exercises for weight loss—like the ones above—you’re checking that box while also chasing fat loss.

You do not need to live in the gym. Consistency beats intensity. Two focused 30–45 minute sessions per week with these examples include enough work to change your body composition over time.

2024–2025 trends: How people are using these examples in real life

A few current trends make these examples of strength training exercises for weight loss even more practical:

• Short “micro workouts”: People are breaking workouts into 10–15 minute chunks throughout the day. For example, squats and push-ups in the morning, lunges and rows at lunch, glute bridges and carries in the evening.
• At-home dumbbell sets: Adjustable dumbbells and kettlebells are more common, making it easier to do deadlifts, rows, and goblet squats in small spaces.
• Hybrid training: Many popular 2024–2025 programs mix strength moves like these with short bursts of cardio (jump rope, brisk walking, step-ups) for a time-efficient fat-loss approach.

Research continues to support this style of training. Resistance training combined with moderate cardio tends to improve body composition—more lean mass, less fat—better than cardio alone (Harvard Health). These real examples of strength training exercises for weight loss fit perfectly into that blended approach.

Tips to get more fat-loss benefit from these strength training examples

You don’t need to change the exercises constantly. You need to use them well. Here’s how to squeeze more out of these examples of strength training exercises for weight loss:

• Prioritize form first. Better technique means you hit the right muscles and reduce injury risk, so you can train more consistently.
• Gradually increase the challenge. Add a bit of weight, an extra set, or a couple more reps every week or two.
• Limit long rests on fat-loss days. For weight loss, shorter rest periods (about 30–60 seconds) between these exercises keep your heart rate elevated.
• Pair push and pull. Push-ups with rows, squats with deadlifts or glute bridges—this keeps your body balanced and your workouts efficient.
• Support your training with nutrition and sleep. Strength training is powerful, but it works best when paired with a moderate calorie deficit and solid recovery. The CDC notes that both physical activity and healthy eating patterns contribute to weight management (CDC nutrition).

FAQ: Examples of strength training exercises for weight loss

Q: What are some simple examples of strength training exercises for weight loss for absolute beginners?
For true beginners, great starting examples include bodyweight squats to a chair, wall or counter push-ups, glute bridges on the floor, and backpack rows. These are all real examples of moves that build strength without intimidating equipment.

Q: Can you give an example of a 20-minute strength workout for fat loss?
Yes. Warm up for 3–5 minutes, then cycle through squats, push-ups, rows, lunges, and glute bridges for 8–10 reps each, resting briefly between moves. Repeat as many quality rounds as you can in about 15 minutes. This is a quick, realistic example of a strength training session for weight loss on a busy day.

Q: Do I need heavy weights for these examples of strength training exercises for weight loss to work?
Not at first. Many of the best examples (squats, lunges, push-ups, glute bridges) can start with just body weight. As they get easier, you’ll want to add load—dumbbells, kettlebells, or even household items—to keep seeing progress.

Q: Are these examples include enough work for my core, or do I need extra ab exercises?
Squats, deadlifts, lunges, push-ups, rows, and carries all challenge your core naturally. They’re real examples of “hidden” core training. You can add planks or dead bugs if you like, but you don’t need endless crunches for your core to get stronger.

Q: How long before I see results from these strength training examples?
Most people notice they feel stronger and more energized within 2–4 weeks. Visible weight loss depends on your overall calorie intake, activity level, and starting point, but combining these examples of strength training exercises for weight loss with a modest calorie deficit often leads to noticeable changes in 6–12 weeks.

If you remember nothing else, remember this: you don’t need a giant list of fancy moves. A handful of proven examples of strength training exercises for weight loss—squats, deadlifts, lunges, push-ups, rows, bridges, and carries—done consistently will take you far. Start where you are, make small weekly upgrades, and let time and repetition do their quiet, powerful work.