Last updated on Dec 19th, 2019 at 08:53 am

  “Exercise for Weight Loss” is an article series detailing the most successful exercise strategies that can be used to assist in speeding up the weight loss process, and help you end-up with a sleek, toned physique once your body weight gets down to your goal-weight. 

Some BASIC strength guidelines

This article series is about exercise for weight loss. But losing weight is a pretty giant waste of time if all it achieves is to make you thin and frail in your later years.

What you really NEED is to be a healthy bodyweight (slightly heavy is better than slightly light) and be STRONG. Weak people tend to hurt themselves more easily than strong people. They break bones, fall down a lot, get sick more often and generally seem to have a more strenuous life-experience than stronger people. And that’s easy to understand, because strength training makes for a strong body, and it also makes for a resilient mind.

So how strong is ‘strong enough’?

Well, that’s easy to answer. You can’t be TOO STRONG. So what you really want is to continue to train for increased strength until you can’t anymore, even if you only get a tiny bit stronger every month.

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A better question is: “What level of strength should I accept as a good baseline?”

Here are some suggested numbers to get you going. Remember, these are total beginner numbers in the strength game. They apply to non-professional athletes. All the numbers are how much weight is on the bar, so ‘bodyweight’ means you’re doing your own body, plus your bodyweight on the barbell in plates. And all of the numbers are for at least one repetition.

  • Squat: bodyweight
  • Deadlift: 1,5 x bodyweight
  • Press: 0.5 x bodyweight
  • Bench press: 0.75 x bodyweight
  • Chin up: 1 repetition

Learn these movements, and get working. I would suggest that you enlist the help of a qualified coach so that they can teach you the correct movements so that you won’t hurt yourself as the weights increase. But once you know the movements, progression is in your own time.

Once you can do these numbers, try to tell me your life hasn’t improved a whole lot!


Take a look at the articles below for more information exercising for weight loss:


While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.