Not only does strength-training help build muscle, it is also known to help with weight loss. The ‘after-burn effect’ explains that our muscles need more energy at rest when we resistance-train and as a result we burn more calories even after the workout is finished. Not only that, when building muscle through strength-training, our bodies will naturally lean out and produce that toned look without the cardio.  

Try this full-body strength training workout at your next gym session.  

BARBELL DEADLIFTS - 4 SETS OF 8-10 REPS

  • Stand with your feet shoulder-distance apart with a barbell positioned in front of you
  • Hinge at your hips and lower down, with a slight bend in your knees until you can grab the bar 
  • Choose your grip based on your preference
  • Keep your spine neutral by looking forward
  • Pull your shoulders back, then squeeze your glutes and core as you stand straight up, tuck your pelvis and lift the barbell
  • Pause for a moment at the top, then slowly drop the weight back down to the starting position for one rep

BARBELL BACK SQUATS – 4 SETS OF 8-10 REPS

  • Grab the barbell with your hands a little wider than shoulder-width apart, palms facing down 
  • Place the barbell on your traps or behind your shoulders, while keeping the chest open and facing forward 
  • Walk backwards and plant your feet a little wider than hip-width apart, toes turned out slightly
  • Brace your core and slowly descend into a squat position while keeping the torso upright and your knees aligned with your toes
  • Once you’ve descended down into your squat, pause briefly before driving the weight up to the starting position for one rep 

REVERSE-GRIP PULL DOWNS - 4 SETS OF 10-12 REPS

  • Attach a wide grip handle to the lat pulldown cable machine and grab the handle with a supinated grip (underhand) just inside of shoulder-width
  • Initiate the movement by pulling the bar down and back towards your body depressing the shoulder blades and flexing your elbows
  • Pull the handle towards your body until your elbows are in line with your torso and then slowly return the handle back to the starting position for one rep

DUMBBELL ROWS TO REVERSE FLY'S - 4 SETS OF 10-15 REPS

  • Begin with a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor
  • Your feet should be approximately shoulder-width apart and let the dumbbells hang straight down from your shoulders with your palms facing in and your arms slightly bent
  • Keeping your back flat and your torso still, pull the dumbbells into a row towards your body, squeezing your shoulder blades back
  • Return the weights to the starting position and lift both hands out to the side into a fly position
  • Maintain your flat back, bend at the hips and squeeze your shoulder blades together
  • Return to the starting position for one rep 

BENCH STEP-UPS – 4 SETS OF 10-15 REPS

  • Position a sturdy bench or box in front of you and place one foot flat on the bench 
  • Press through your heel as you step up on to the bench, bringing your other foot up so both feet are planted on top of the bench
  • Slowly lower one foot back down to the ground until both feet are on the ground for one rep
  • Repeat on the opposite leg for desired repetitions

WALKING BARBBELL LUNGES – 4 SETS OF 10-12 REPS

  • Begin with your feet shoulder-width apart with a barbell positioned across your traps
  • Step forward with one leg and allow both knees to bend simultaneously, descending until your back knee touches the ground
  • Drive through your front foot and extend your knee as you stand up and return to the starting position for one rep
  • Repeat on the opposite leg for desired repetitions