7 Strength Training Workouts to Help You Shed 10 Pounds in a Month

Losing 10 pounds in a certain time frame can be quite challenging. There’s no magic solution, but if you stick to a high-protein diet, minimize your intake of processed foods, and engage in regular weight training, you’ll be well on your way to losing weight. As a personal trainer with years of experience under my belt helping clients achieve their fat loss goals, I’ve rounded up the best strength exercises to lose 10 pounds in a month.

Strength training is an incredibly productive form of exercise when you want to lose weight and get in shape. If you want to lose 10 pounds, perform 12 to 15 repetitions of each of the exercises below, rest for one minute, and immediately begin the next exercise. Repeat the circuit for three to five rounds at least twice a week to keep your metabolism up and your body burning fat!

Now let’s explore the seven best strength exercises to lose 10 pounds in a month.

Barbell Back Squats

Squats are a staple for strength and muscle building in the lower body. This exercise engages several large muscle groups at the same time, which leads to increased calorie burning and improved muscle tone. These muscle groups include the quadriceps, hamstrings, glutes, lower back and core.

Here’s how to do it:

1. Place a barbell at shoulder height on a squat rack. If present, set the safety pins just above waist level.
2. Stand with your feet shoulder-width apart.
3. Grab the barbell on your upper back with a comfortable grip.
4. Engage your core and slowly lower down, keeping your knees tracking over your toes and pushing through the entire foot.
5. When your thighs are parallel to the ground or as far as you can comfortably go, rise back to the starting position.
6. Repeat for the target repetitions.

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Result

Lunges are important because they improve leg strength, improve balance, and target both primary and stabilizing muscles. They work the quadriceps, hamstrings and glutes at a slightly different angle than squats, which switches up the stimulus.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1. Stand tall with your feet hip-width apart.
2. Step forward with your right foot into a split stance.
3. Engage your core and rotate your left foot inward slightly as you lower your left knee.
4. Push through the entire foot of the front leg to return to the starting position.
5. Repeat for target repetitions before switching legs.

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Pull-ups

Pull-ups are essential for developing upper body strength, especially in the back and arms. This exercise works the latissimus dorsi, biceps and upper back muscles.

Here’s how to do it:

1. Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Begin to pull yourself up, keeping your core engaged and visualize crushing a piece of fruit in your armpit.
3. Continue pulling until your chin is above the bar.
4. Slowly lower yourself back to the starting position.
5. Repeat for the target repetitions.

Glute Bridges

Glute bridges are important for strengthening the posterior chain, and they can relieve back pain by improving glute strength. They are low impact but add great intensity to your lifting circuit. Overall, they work the glutes, hamstrings and lower back.

Here’s how to do it:

1. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor.
2. Engage your core and visualize pulling your lower ribcage toward your pelvis.
3. Push through the entire foot and lift your hips toward the ceiling until there is a straight line from your knees to your shoulders.
4. Squeeze the glutes in the top position for about one second.
5. Slowly lower back to the starting position.
6. Repeat for the target repetitions.

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Dumbbell rows

Rows are essential for building a strong back and improving posture. They mainly work the rhomboids, latissimus dorsi and biceps. The heavy weight, core stability and pump you get will help you stimulate your metabolism without creating additional stress on your lower body. Additionally, your grip strength will improve.

Here’s how to do it:

1. Take a staggered position, holding a dumbbell in your right hand.
2. Lean slightly forward from your hips and place your left hand on a bench or your left knee for support.
3. Raise the dumbbell up, visualize crushing fruit in your armpit and avoid shrugging your shoulders through the full range of motion.
4. Lower the dumbbell slowly.
5. Repeat for the target repetitions.

Shoulder presses

The shoulder press is essential for building strong shoulders and triceps. This exercise works the deltoids, triceps and upper traps. Slumping your shoulders with this heavy movement is another great way to boost your metabolism while building muscle and strength.

Here’s how to do it:

1. Sit on a bench with a backrest, hold a dumbbell in each hand at shoulder height.
2. Engage your core and press the dumbbells overhead.
3. At the top of the movement, make sure you don’t shrug.
4. Slowly lower the dumbbells back to the starting position.
5. Repeat for the target repetitions.

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Planks

The plank is an important exercise to improve core stability and strength. It works the rectus abdominis, obliques and lower back, which can tighten the abdominal region and improve your lifting ability without injury.

Here’s how to do it:

1. Assume a forearm plank position with your elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Engage your core and make sure your hips don’t sag or lift.
4. Keep a neutral spine and look down at the floor.
5. Repeat for the meal.