6 Daily Weight Loss Strength Exercises

Starting with the upper body, practice these [first] two exercises that focus on your 'push' muscles.

1. Chest Presses

Both the chest press and shoulder press target your triceps, but the chest press targets your chest muscles and the shoulder press targets your shoulder muscles.

Chest Presses

A dumbbell in each hand, lie flat on an exercise bench with your feet on the floor. Press the weights up by your chest until your arms are stretched. Controllably lower the dumbbells to your chest.

Chest Presses

Stand tall with your feet shoulder-width apart to start the shoulder press. Hold Dumbbells by your shoulders with both hands. Your palms should face front.

2. Shoulder Presses

 Press the dumbbells overhead with your core engaged until your arms are straight but not locked out. Controllably drop weights to shoulder level.

Shoulder Presses

Continuing with the upper body, do these two 'pull' exercises. Row and lat pulldowns target your biceps, but they target each upper back muscle differently.

3. Rows

Sit on a rowing machine with your feet on the footrest and knees bent to start rowing. Overhand hold the handle and stretch your arms.


Push back with your legs and bring the handle to your chest. Keep your elbows close to your sides. Straighten your arms and bend your knees to return to the start.


Set up lat pulldowns by sitting at the machine and placing your thighs beneath the pad. Plant your feet on the floor.

4. Lat Pulldowns

 Overhand hold the bar with your hands outside shoulder-width. Keep a tall chest as you lower the bar to your upper chest.

Lat Pulldowns

Keep your elbows close to your sides. Return the bar to the start, extending your arms.

Lat Pulldowns

Crunches target the abdominal muscles and can be a good transition between upper and lower body exercise

5. Crunches

Laying on your back with your knees bent and feet flat on the floor is crunches. Put your hands behind your head.


Slowly crunch up with your chest open, then drop to the floor. Breathe out when lifting and in when lowering.


Leg lifts and leg flexion are "powerhouse workouts for your legs," targeting the glutes and thighs' quads and hamstrings.

6. Leg Presses

These are the body's largest muscles, so you may burn more calories during this part of the workout.

Leg Presses

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