7 Strength Exercises To Lose 10 Pounds in One Month

Losing 10 pounds within a certain timeframe can be quite challenging. There’s no magical fix, but if you stick with a high-protein diet, minimize your intake of processed foods, and engage in a regular resistance training regimen, you’ll be well on your way to slimming down. 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 one month.

Strength training is an incredibly productive form of training whenever you’re looking to lose weight and get fit. 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 per week to keep your metabolism fired up and your body torching fat!

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

Barbell Back Squats

Squats are a staple for lower-body strength and muscle building. This exercise engages multiple large muscle groups simultaneously, leading to increased calorie burn and improved muscle tone. These muscle groups include the quadriceps, hamstrings, glutes, lower back, and core.

How To Do It:

1. Position a barbell at shoulder level on a squat rack. If available, set the safety pins just above waist level.
2. Stand with your feet shoulder-width apart.
3. Take 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 full foot.
5. Once 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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Lunges

Lunges are essential as they enhance leg strength, improve balance, and target both primary and stabilizer muscles. They work the quadriceps, hamstrings, and glutes at a slightly different angle than squats, which switches up the stimulus.

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 full foot of the front leg to return to the starting position.
5. Repeat for the target repetitions before switching legs.

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Pull-ups

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

How To Do It:

1. Grasp a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Begin to pull yourself up, keeping your core engaged and visualizing crushing a piece of fruit in your armpit.
3. Continue to pull until your chin is above the bar.
4. Lower yourself slowly 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 alleviate 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.

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, visualizing drawing your lower rib toward your pelvis.
3. Push through the full foot and lift your hips toward the ceiling until there’s a straight line from your knees to your shoulders.
4. Squeeze the glutes at the top position for about one second.
5. Lower slowly back to the starting position.
6. Repeat for the target repetitions.

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Dumbbell Rows

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

How To Do It:

1. Assume a staggered stance, holding a dumbbell in your right hand.
2. Lean forward slightly from your hips, and place your left hand on a bench or your left knee for support.
3. Row the dumbbell up, visualizing crushing fruit in your armpit and avoiding shrugging throughout the range of motion.
4. Slowly lower the dumbbell.
5. Repeat for the target repetitions.

Shoulder Presses

The shoulder press is crucial for building strong shoulders and triceps. This exercise works the deltoids, triceps, and upper traps. Hitting your shoulders with this heavy movement is another great way to stimulate your metabolism while building muscle and strength.6254a4d1642c605c54bf1cab17d50f1e

How To Do It:

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
2. Engage your core, and press the dumbbells overhead.
3. At the top of the movement, ensure you aren’t shrugging your shoulders.
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 essential exercise for improving core stability and strength. It works the rectus abdominis, obliques, and lower back, which can tighten the abdominal region and enhance your lifting ability without injury.

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 ensure your hips don’t sag or pike up.
4. Maintain a neutral spine and gaze down at the floor.
5. Repeat for the target time.

Tyler Read, BSc, CPT