Low-impact strength training with light weights can be a powerful tool for shedding inches off your waistline and seeing the numbers on the scale drop. Tonal Coach Ash Wilking highlights the importance of setting clear fitness goals, calling it not just a smart move—but a must. If you’re feeling lost at the gym and unsure where to start, don’t worry—Wilking has you covered with a curated selection of the most effective low-impact exercises for weight loss.
“As a coach, I’m frequently asked three key questions: how to pair exercises, how heavy to lift, and how many reps to do,” explains Wilking. “With Tonal, we address all of these queries through expert-led programming and state-of-the-art technology. Our tailor-made programs are designed to align with your goals and optimize your workout time, while Tonal’s intelligent features ensure you’re lifting the perfect amount of resistance.” If your aim is to shed pounds and achieve a lean physique, it’s crucial to increase your lean muscle mass.
This elevation in muscle helps elevate your resting metabolic rate, which determines the number of calories your body burns each day, even at rest. While there are various ways to slim down and get in shape, Wilking now introduces five exceptional light weight training exercises for weight loss that seamlessly integrate into your routine. “Remember, each of these movements offers progressive variations, such as single-leg, offset rack, or alternating patterns. It’s important to master the fundamentals before diving into advanced workouts,” advises Wilking.
If you’re ready to kick-start your fitness journey, continue reading to discover the five lightweight training exercises that will propel your weight loss efforts. And when you’re finished, be sure to check out our article on “Strategies for Successful Weight Loss from People Who Lost 10 Pounds in Just One Month.”
1) Single-Leg Romanian Deadlift (RDL):
This exercise not only targets your hamstrings, glutes, and lower back but also challenges your core stability. To perform the single-leg RDL, stand tall with your feet together. Hold a dumbbell in your right hand by the front of your thigh. While using your right leg for balance, raise your left leg straight behind you. Hinge forward, maintaining a straight back, and lower the weight toward the floor until it reaches the middle of your shin. Push through your heel and hinge your hips forward to return to the starting position.
2) Alternating Goblet Reverse Lunges:
This compound exercise works your glutes, quads, and hamstrings simultaneously. Holding a kettlebell or dumbbell by its head with both hands at your heart’s center, step one leg back and bend your knees to lower into a reverse lunge. Return that leg to the starting position, then step your other leg back into a reverse lunge, continuing to alternate legs. This exercise allows for higher reps with short rests between sides, making it ideal for circuit-style training.
3) Half Kneeling Alternating Overhead Presses:
While many effective weight loss exercises target the lower body, this exercise focuses on the upper body while creating stability in the lower body and pelvis. Assume a half-kneeling position with one knee planted on the floor and hold a set of dumbbells up by your shoulders. Alternate pressing each dumbbell overhead while maintaining good form and control. This exercise can be paired with a lower-body pull movement for a well-rounded total-body workout.
4) Racked Offset Squats:
Enhancing stability and challenging your obliques, racked offset squats provide an excellent opportunity to work your lower body and increase your heart rate. Begin by planting your feet shoulder-width apart and extend one arm ahead of you while holding a kettlebell in your other hand up by your shoulder. Lower into a squat by bending your knees and pressing your hips back, then push through your feet to return to a standing position. Repeat the exercise on the opposite side to achieve balanced results.
5) Suitcase Deadlifts:
Wrapping up the list of the best light weight training exercises for weight loss is the suitcase deadlift—a low-impact, compound movement that primarily targets your glutes while also engaging your quads. To perform it, stand with a kettlebell or dumbbell positioned beside your foot, keeping your feet hip-width apart. Hinge at your hips and reach down as if picking up a suitcase by the handle. Drive your hips forward to lift the weight and return to a standing position. Lower the weight back down with control. Repeat on the opposite side for balanced training.
For a visual guide, check out this demonstration of the suitcase deadlift.