Weight Loss
Workout Program
Transform your body by combining weight training and fat loss effectively
Discover the programWant to lose weight while sculpting your body? Weight training is your best ally. Contrary to popular belief, lifting weights is one of the most effective methods to burn fat and transform your physique sustainably.
In this complete guide, discover how to create a weight training program optimized for weight loss, which exercises to prioritize, and how to structure your workouts for visible results.
Why weight training helps you lose weight?
Boosted metabolism
Each pound of muscle burns about 6 calories per day at rest. The more muscle you have, the more calories you burn 24/7.
After-burn effect
After an intense weight training session, your body continues to burn calories for 24 to 48 hours (EPOC).
Muscle preservation
In a caloric deficit, weight training protects your muscles and forces your body to tap into fat stores rather than muscle tissue.
Sculpted physique
Unlike cardio alone, weight training shapes your body by creating tone and harmonious proportions.
The secret: Weight training isn't just about calories burned during the session, but the metabolic transformation it creates in the long term.
Download BenchRep to track your progressWeight loss program structure
1 Training frequency
3 to 4 sessions per week of weight training are ideal to maximize fat loss while allowing optimal recovery.
- Beginners: 3 full body sessions
- Intermediate: 4 sessions in split (upper/lower body)
- Advanced: 4-5 sessions with PPL split (Push/Pull/Legs)
2 Exercise types
Prioritize compound exercises that recruit multiple muscle groups and burn more calories.
Lower body
- • Squat (all variants)
- • Deadlift
- • Lunges
- • Hip thrust
Upper body
- • Bench press
- • Pull-ups / Rows
- • Overhead press
- • Dips
3 Volume and intensity
To optimize fat loss while building muscle:
4 Advanced techniques
Boost your caloric expenditure with these methods:
-
Supersets
Chain two exercises without rest to increase intensity
-
Circuits
3-5 exercises chained together, ideal for a cardio effect
-
Drop sets
Reduce the weight and continue to muscle failure
Track your workouts with BenchRep
Record every set, track your progression and optimize your results with our intelligent app.
Start for freeSample weekly schedule
Monday - Full Body 1
60 min- • Squat: 4×10
- • Bench press: 4×10
- • Barbell row: 4×10
- • Lunges: 3×12 per leg
- • Overhead press: 3×12
Wednesday - Full Body 2
60 min- • Deadlift: 4×8
- • Incline press: 4×10
- • Pull-ups: 4×max
- • Hip thrust: 3×12
- • Dips: 3×10
Friday - Full Body 3
60 min- • Front squat: 4×10
- • Dumbbell press: 4×10
- • Dumbbell row: 4×10
- • Leg press: 3×15
- • Lateral raises: 3×15
💡 Pro Tip: On rest days (Tuesday, Thursday, Saturday, Sunday), you can add 20-30 minutes of walking or light cardio to increase your caloric expenditure without harming recovery.
Nutrition and weight loss
Training represents 30% of the result, nutrition accounts for 70%. Here are the essential principles:
Moderate caloric deficit to lose 1-2 lbs/week
To preserve your muscle mass
Essential for your hormones
Mistakes to avoid
- Cutting calories too drastically (risk of muscle loss)
- Neglecting protein (minimum 0.7g/lb of body weight)
- Doing excessive cardio at the expense of weight training
- Not tracking progress (weight, measurements, photos)
Frequently asked questions
Should I do cardio in addition to weight training?
It's not mandatory. Weight training alone can be enough to lose weight if your diet is controlled. However, 2-3 sessions of light cardio (walking, cycling) can accelerate results without harming recovery.
How long to see results?
First changes are visible after 4-6 weeks: better muscle definition, looser clothes, more energy. The scale may stagnate at first as you gain muscle while losing fat. Take photos!
Should I lift heavy or light?
Prioritize moderate to heavy loads (70-80% of your 1RM) for 8-12 repetitions. This is the optimal zone to stimulate muscle hypertrophy and maximize caloric expenditure.
Will weight training make me bulky?
No! In a caloric deficit, you won't gain volume. Weight training sculpts and tones your body. Women especially don't have enough testosterone to become "too muscular" naturally.
How to track my progress effectively?
Use an app like BenchRep to record each session, track the evolution of your loads, analyze your training volume and visualize your progression over time. Tracking is key!
Ready to transform your body?
Download BenchRep and start tracking your workouts today. Progress tracking, personalized programs and detailed statistics to reach your goals.
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