12 Best Weightlifting Exercises to Help You Lose Weight

The squat is one of the most recommended strength-training exercises for weight loss. Weighted squats call upon all of the lower-body muscles and recruit some back and abdominal muscles for support, Wilson says. "These exercises burn more calories because more muscles are working."

Begin with bodyweight squats, then you can add dumbbells, kettlebells, or a barbell as you progress. Here's how to do a dumbbell goblet squat (shown):

ACE-certified trainer Christian Koshaba, owner of Three60Fit, calls the deadlift "a fantastic, dynamic movement." Though simple, "a deadlift engages your whole body, including all major muscle groups: glutes, hamstrings, quads, and the entire chain of back muscles," Koshaba says. You can do deadlifts with dumbbells (shown), a kettlebell, or a barbell. Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you're ready.

ACE-certified trainer Rachel MacPherson recommends lunges to help with weight loss. You can do them in place by stepping one foot forward and then stepping back to the starting position or make it harder by doing walking lunges. "Walking lunges use unilateral training to increase your heart rate and increase metabolism for weight loss," MacPherson says. "The continuous walking motion used for walking lunges makes them more of an efficient fat burner than regular lunges."

Different than lunges, split squats involve standing in a split position as you lower and raise the hips, really firing up the lower body.

Bowling says this is a great alternative to back squats because you're able to target the lower body efficiently without risk of injury to the back. "When done correctly, your legs will fail before your lower back does," Bowling says. Adding a shoulder press to the split squat works the upper body and core as well, making this a total-body exercise.

The kettlebell swing is a full-body movement that uses core, leg, and glute strength to create momentum and swing a kettlebell, MacPherson explains. Your heart rate will increase quickly because the motion is continuous, she adds, which will help you burn more calories.

Push-ups are "great for building muscles in your arms and stabilizing your core," says Stephanie Blozy, an exercise-science expert and the owner of the Fleet Feet store in West Hartford, CT. She suggests starting push-ups with your knees resting on the floor and moving up to a classic push-up with straight legs.

Bowling calls the bench press "the king of pressing movements" because so many muscles are recruited to perform a single rep. Whether using dumbbells or a barbell, a proper bench press requires the legs to get involved. "As you press the weight away from you, your legs are actively driving the floor down as hard as possible," Bowling explains, making this a full-body movement.

You can do these on a workout bench or a stability ball, as shown, which adds a bonus core component, as you try to maintain your balance. If you don't have any equipment besides weights, you can also do thise weight loss strength exercise while lying on the floor.

"This is another one of those exercises that involves every single muscle in the body, mainly the glutes, pectorals (chest muscles), and core," says ACSM-certified trainer Raquel Santos. This compound movement allows you to build muscle in your hamstrings and glutes while also targeting your chest and shoulders.

"Besides increasing your metabolic burn by being a great compound movement, the glute bridge itself is a very important movement for building strength in the posterior chain and preventing/alleviating lower-back and knee pain," she adds.

Santos is a fan of the thruster because it combines squatting and vertical pushing, using nearly every muscle to perform it correctly. "The squat alone involves every lower-body muscle from the low back to the glutes, quads, hamstrings, and even the calves," she says. "Adding in the overhead press utilizes a bunch of upper-body muscles with a focus on the shoulders and the core."

The renegade row is an awesome exercise that utilizes the entire core, as well as the back and biceps, Santos explains. "For beginners, I recommend starting with your knees down and light or medium weights."

"Step-ups are another great exercise to strengthen your legs and stabilize your core and lower-back muscles," Blozy says.

Begin with a small step (as shown), then gradually work up to a 20- or 30-inch box. When you're ready, intensify the move by adding weight. Hold a dumbbell in each hand by your side or a kettlebell or two at your chest. "Not only will your quads burn, but your heart rate will also accelerate and sweat will pour," Blozy says.

Pull-ups and chin-ups, the ultimate upper-body moves, will work your lats, upper back, arms, and core, Bowling says. Doing a pull-up requires you to "maintain some form of thoracic extension throughout the movement, getting the back involved," he adds. If you can't do a strict pull-up, use a band to assist you or do ring rows instead.