What are the most effective weightlifting exercises? | Exercise.com Learn: Your Fitness Business Resource

What are the most effective weightlifting exercises?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

Full Bio →

Written by

UPDATED: Aug 25, 2020

Advertiser Disclosure

It’s all about your brand. Let us do the heavy lifting.

Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.

Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.

Get the Basics...

  • A list of the most effective weight training exercises is going to be dependent on your goals.
  • One method to use when approaching your weightlifting exercises is the progressive overload principle.
  • Sometimes what makes the best exercises has nothing to do the types of exercise you do but with other non-exercise related things, like warming up.

The most effective weightlifting exercises are dependent on your specific goals.

Weightlifting helps a person to lose weight, raise their metabolism, feel better and most of all, it increases their confidence as well.

There is no shortage of questions when it comes to getting in shape. Do you take an aerobic approach or do you take an anaerobic approach? Do you focus on cardiovascular exercise or do you try strength training?

Either way, if you are looking to get healthy and lose weight, you are going to see results with either approach. However, many people choose the weightlifting method.

If you’re ready to start your lifting journey, go PRO today for access to weightlifting workout routines, certified personal trainers, goal trackers, and more.

What Are Some of the Most Effective Weightlifting Exercises?

A list of the most effective weight training exercises is going to be dependent on your goals.

For instance, the barbell press can be very effective for working on your shoulders, while floor wipers can really target the abs.

For this reason, your best bet may be to locate or design a workout plan based on your goals.

Some people may look at their bodies and conclude that there are certain areas that they want to focus on. This does not mean that they should work out only one area of the body.

A full-body workout plan that includes squats for the legs, bench presses for the arms, pull-ups for the back, military presses for the shoulders and crunches for the back is ideal.

While there are plenty of different targeted exercises, these are just some of the basics to get you started.

One method to use when approaching your weightlifting exercises is the progressive overload principle. In order to grow your muscles, you need to keep pushing them and the progressive overload concept does just that.

This concept requires that you steadily increase the weight that you are lifting with each workout. This helps to promote muscle growth rather than just conditioning the muscles you already have.

Perhaps the most important part of weightlifting is resting. Resting not only helps your broken down muscles to become stronger and to heal quickly, but it can also reduce your risks of injuring yourself. The best rule of thumb is to lift hard and rest well. It’s one of the few times doing nothing actually helps.

Get More Out of Your Exercises. Go PRO!

Sign Up

What Makes Your Weight Training Exercises the Most Effective?

Sometimes what makes the best exercises has nothing to do the types of exercise you do but with other non-exercise related things, like warming up. Warming up is one of the most important things you can do to maximize your weightlifting program.

Most people have heard that warming up is essential to guard against injuries. However, depending on what time of the day you work out, warming up is even more important because working out in the mornings will require more time and attention to ensure you don’t injure yourself.

You also need to be careful about what you eat. You can purchase a battery of different supplements and there is nothing wrong with supplements. However, you want to make sure that you get most if not all of what your need from a nutritional standpoint through the food you eat. In addition, make sure you eat enough to replenish and fuel your body but not too much to counteract your fitness goals.

In addition, remember to take things slowly. Gaining muscle through weightlifting takes time and it is not something that happens overnight. Taking it slow will actually help you to avoid injuries and it will help you to stick with it even if you don’t see any immediate results.

How Do I Maximize the Most Effective Weightlifting Exercises?

One thing that can sideline you from your weightlifting routine is an injury. While you might not worry about it, it is more common than you might think. That is why it is important that as you increase the weight you lift, you find a balance between what weight amounts will help you gain muscle and what increases in weight will potentially hurt you.

So many times, weightlifting programs turn out to be either minimally effective or not effective at all, and it is all due to improper lifting techniques. Not only can poor technique compromise the effectiveness of the most intense workout, but it can also lead to injuries as well. While using proper lifting techniques may seem a bit foreign at times in terms of body position and movement, they will maximize the benefits from your weightlifting routine.

Lastly, you want to make sure you enter any weightlifting routine with reasonable expectations. A muscular body does not happen after a few short workouts, it takes time and a serious commitment. Building your body is not easy, it is painful, and it can take time, but the results are worth it and in the long run, your body will thank you.

Frequently Asked Questions (FAQ)

Will weight training make me bulky?

Not unless you want it to. For women especially, it takes a lot of purposeful programming, eating, and supplementation to look “bulky.”

Do you have to eat more to gain muscle?

Typically, yes. Some bodybuilders will go into a “bulking” phase where they eat in a caloric surplus to gain muscle mass. Bulking, of course, results in body fat gain as well, so some individuals prefer to recomp. This equates to slower overall muscle growth but does cut down on the fat gained.

Should I do high reps with a low weight or low reps with a high weight?

This depends on your goals. Ideally, one would dabble in both forms of lifting.

Sign up for a PRO plan today for a weightlifting program that will help you reach your goals.

Learn more about Exercise.com Fitness Business Management Software.

Schedule your demo today.