These moves stimulate more muscles and make your body work harder per rep, which can translate to more muscle gained and potentially more weight lost, explains NASM-certified trainer Eric Bowling. 'These exercises burn more calories because more muscles are working,' says Audra Wilson, CSCS, strength coach and registered dietitian. If losing weight is your goal, the best weightlifting exercises are the ones that recruit large muscles and work multiple muscles at one time, known as compound exercises.
Experts agree that if you want to lose weight and build muscle, you need to strength train, aiming for at least three strength workouts a week.
