10 At-Home strength training for fat loss

Strength training is not only for bodybuilders or gym-goers — it’s an excellent tool for anyone looking to reduce body fat, build lean muscle, and improve overall health.

If you’re into bodybuilding, powerlifting, strength training for fat loss, or trying to lose weight and just getting started, these workouts and tips will help you achieve your goals.

Let’s start with the basics first

• If you have a longstanding history of a sedentary lifestyle, you must first seek a doctor’s fitness approval.
• Make sure that you don’t have any underlying medical conditions that do not allow you  for  any heavy workouts, like cardio exercises.
• If you are an overweight or obese person, try to move more during non-exercise timings.
• To establish a foundation for weight loss, superfluous movement throughout the day is essential.
• Even light-to-moderate non-exercise movement, like walking, can help prepare your body. Aim for at least 40 minutes of brisk walking, six days a week. This builds baseline stamina and prepares your body for more intensive strength training. 

Healthy eating habits for fat loss

Weight loss and gain are determined by caloric intake and expenditure. You lose weight when you eat fewer calories than you expend. You gain weight when you take in more calories than you expend. All you need to do to lose those extra kilos is eat within your calorie budget and burn the necessary  calories.

Focus on nutrient-dense, whole foods: vegetables, lean proteins, whole grains, and healthy fats. Include plenty of fibre and hydration to support digestion and satiety.

Start scheduling your strength training for fat loss workouts

Workout scheduling can potentially help you schedule and commit to other aspects of your life as well.  When one aspect of your being becomes more manageable and orderly, it becomes easier for other aspects of your life to fall in line.

Advantages of doing strength training workouts at home

Strength training is a versatile  exercise that can be performed almost anywhere. While it is a popular exercise option in many gyms, you can also do  strength training at home and achieve weight loss at home 

• Strength training at home can help you:
• Build lean muscle, which burns more calories at rest
• Reduce body fat
• Improve balance, posture, and flexibility
• Strengthen joints and bones
• Manage or improve symptoms of chronic conditions such as diabetes, arthritis, or lower back pain
• Boost mood and energy levels

10 At-home strength training for fat loss exercises

These are simple strength training at home workouts.

Before starting, warm up for 5–10 minutes with light cardio (e.g. brisk walking or jumping jacks). This increases blood flow and prepares your muscles. 

1. Lunges

A well-rounded exercise routine must include exercises that challenge your balance. Lunges accomplish this by promoting functional movement while also increasing leg and glute strength. One of the most important exercises for strength training for fat loss at home.

Begin by standing  with your feet shoulder-width apart and your arms at your sides.

With your right leg, take a step forward, bending your knee and pausing when your thigh is parallel to the floor. Check to see if your right knee extends over your right foot. Return to the starting position by pushing up with your right foot. Reverse the process with your left leg. This is one repetition.

Complete three sets of ten reps.

2. Push-ups

An all-round bodyweight move for the chest, shoulders, arms, and core.

How to do it: In a plank position, lower your body until your chest is just above the floor, then push back up. Keep elbows close to the body.

Reps: 3 sets to fatigue (as many as you can with good form)

3. Squats

Squats help to strengthen the lower body and core, as well as the lower back and hips. They also pack a powerful calorie-burning punch because they engage some of the body’s largest muscles. This is one of the exercises that is an essential component of weight training for fat loss.

Begin by standing straight, feet slightly wider than shoulder-width apart, and arms at your sides.

Brace your core and, while keeping your chest and chin up, push your hips back and bend your knees as if you were sitting in a chair.

Dropdown until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position, making sure your knees do not bow inward or outward. Pause for one second, then return to the starting position by extending your legs.

Perform three sets of 20 reps.

4. Standing dumbbell presses overhead

Compound exercises, which use multiple joints and muscles, are ideal for busy persons because they work multiple parts of your body at the same time. Standing overhead presses are not only one of the best exercises for your shoulders, but they also work your upper back and core. These are one of the most useful strength training exercises for fat loss.

Start with a light set of dumbbells — we suggest starting with 10 pounds — and stand shoulder-width apart. Raise the weights above your head so that your upper arms are parallel to the floor.

Push up, bracing your core, until your arms are fully extended above your head. Maintain a stable posture with your head and neck.

Bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again after a brief pause.

Perform three sets of 12 reps.

5. Rows with dumbbells

Not only will dumbbell rows make your back look amazing, but they are also a compound exercise that strengthens multiple muscles in your upper body. Select a moderate-weight dumbbell and squeeze at the top of the movement.

Start with a dumbbell in each hand. For newbies, we recommend no more than ten pounds.

Bend forward at the waist to create a 45-degree angle between your back and the ground. Make sure you’re not arching your back. Allow your arms to hang down straight. Make sure your neck and back are aligned, and your core is engaged.

Bend your right elbow and draw the weight straight up toward your chest, making sure to activate your back muscles, stopping just below your chest.

Rep with the left arm, returning to the starting position. This is one repetition. Repeat for a total of three sets of ten repetitions.

6. Single-leg deadlifts

Another exercise that tests your balance is single-leg deadlifts. Theydemand leg strength and stability.  This weight loss exercise at home needs some training.  To finish this exercise, grab a lightweight to  medium dumbbell.

Start by standing with a dumbbell in your right hand and slight tilt your knees.

Begin to swing your left leg back directly behind you, lowering the dumbbell to the floor, relying on the hips.

Return to the beginning position in a controlled manner, squeezing your right glute, once you’ve reached a comfortable height with your left leg. During the action, make sure your pelvis is flat to the floor.

7. Burpees

Burpees are a very effective whole-body workout  when it comes to cardiovascular fitness and strength training exercises.

To begin, stand tall with your feet shoulder-width apart and your arms down at your hips.

Begin squatting by extending your arms out in front of you. Return to a pushup position once your hands have reached the ground.

By focusing entirely on the waist, jump your feet up to your palms. Bring your feet as near to your hands as possible, attempting to land outside of your hands if required.

Jump while standing tall with your arms raised above your head.

One repetition. As a newbie, perform 3 sets of 10 reps.

8. Side Planks

A strong core is essential for a healthy body, so don’t overlook core-specific routines like the side plank.

To make sure you’re doing this technique correctly, concentrate on the head connection and regulated movements.  This is one of the best strength training for fat loss at-home exercises.

Stockpile your left leg and foot on top of your right leg and foot while lying on your right side. Place your right forearm on the floor, and your elbow directly under your shoulder, to support your upper body.

To form a straight line with your body, engage your core to tighten your spine and lift your hips and knees off the ground.

In a calm manner, return to the beginning. Switch sides after 3 sets of 10–15 reps on one side.

9. Planks

Planks are a great way to work your abs and your entire body at the same time. Situps and crunches can strain your back, but planking stabilises your core without doing so. Planks are one of the known weight training exercises at home.

Start with your hands and toes firmly planted on the ground, your back straight, and your core taut in a pushup stance.

Maintain a small chin tuck and a focused stare just in front of your hands.

Take slow, deep breaths while keeping tension in your stomach, shoulders, triceps, glutes, and quads.

Begin by performing 2-3 sets of 30-second holds.

10. Glute bridge

The glute bridge involves your entire pelvic cascade, which is not only beneficial to your health but also improves the appearance of your buttocks.

Begin by lying on your back with your knees bent, your feet straight on the floor, and your arms straight at your sides, palms facing down.

Squeeze your core, glutes, and thighs while pushing through your heels to lift your hips off the floor. Your upper back and shoulders should be in contact with the floor, and your core should make a straight line down to your knees.

Return to the starting position after a 1–2 second pause at the top.

Complete three sets of 10–12 repetitions.

Final Thoughts

Strength training is one of the most effective ways to lose fat, build muscle, and improve your health, and you don’t need a gym to start. With just your bodyweight or a simple pair of dumbbells, you can build a powerful home workout routine.

• Start slow
• Focus on form
• Progress consistently

And remember, consistency beats intensity — especially in the beginning.

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References

• Bellicha, A., Van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour‐Lambert, N., Pramono, A., Woodward, E., & Oppert, J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13256
• Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021b). Effect of Exercise training on Fat Loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
• Oppert, J., Bellicha, A., Van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Carraça, E. V., Encantado, J., Ermolao, A., Pramono, A., Farpour‐Lambert, N., Woodward, E., Dicker, D., & Busetto, L. (2021). Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13273