Strength exercises for weight loss cause myofibril damage and deplete energy stored in your muscle. Strength gains result from repairing myofibril damage during your post-workout recovery. Your muscle adapt to energy depletion by increasing the amount of mitochondria in your muscles. Mitochondria help you lose weight by burning fat for energy. Select a weight that you can perform 12 repetitions with for each exercise and increase the weight only after you can complete 15 repetitions, says the National Federation of Professional Trainers.
Bench Press
The bench press is a compound strength exercise. This exercise targets the pectorals major muscles that form your chest. Bench presses also help build strength in your deltoids and triceps. Lie face-up on the bench to position the bar above your upper chest. Grasp the bar with a wide overhand grip and dismount it. Lower the bar to the center of your chest and extend your arms to push it back up to complete each repetition, says ExRx. The National Federation of Professional Trainers recommends completing eight to 10 bench press sets during your workout.
Seated Rows
Compound upper-body pulling exercises, such as seated rows, help build strength in more than 10 different of your back. Sit slightly forward on the seat or bench at the cable pulley machine. Rest your feet on the vertical platform and slide your hips back to bend your knees slightly. Grasp the handgrips and pull the cable to your waist while straightening your lower back. Pull your shoulder back and push your chest forward while arching your back. Extend your arms to return the cable. Return the cable until your shoulders stretch forward and your lower back flexes forward, says ExRx. Complete 10 to 12 sets of this exercise, says the National Federation of Professional Trainers.
Squat
The barbell squat helps build strength in large muscles, such as your quadriceps, gluteus maximus and other lower body muscles. ExRx says to rack the barbell at approximately the height of your upper chest. Position the barbell high on the back of your shoulders by standing under the bar. Grasp the bar on both sides of your body with an overhand grip. Dismount the bar and stand with your feet shoulder-width apart. Bend your knees forward and allow your hips to bend back to descend. Descent until your thighs go slightly beyond parallel with the floor, then extend your knees and hips to straighten your legs. Complete 10 to 12 sets of this exercise during your workout.
Barbell Straight Leg Deadlift
Build strength in your hamstrings and lower back with barbell straight leg deadlifts. Place the bar on the floor. ExRx says to stand with your feet under the bar and shoulder-width apart or narrower. Bend your knees and bend over while keeping your lower back straight to grasp the barbell. Grasp the bar with an overhand grip and your hands shoulder-width apart or slightly wider. Lift the weight to return to a standing position. Bend your hips to lower the bar toward the top of your feet while keeping your knees straight. Touch the top of your feet by bending your waist after your hips no longer flex. Extend your waist and hips and pull your shoulders back slightly to finish one repetition. Perform three to four barbell straight leg deadlift sets during your workout, the National Federation of Professional Trainers recommends.
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