Strength Training Program·

Effective Workout Program for Weight Loss

A free program — yes, that’s rare! But Christmas is coming, so here’s your training plan to lose weight quickly, effectively, and without stress.
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Introduction

Hi everyone! Hope you’re doing well.
In this article, I present a special workout program for weight loss.

Why “special”? Because alongside classic strength exercises, another key element completes your routine… and it makes all the difference 👀

The Benefits of Strength Training for Weight Loss

Building muscle mass increases your basal metabolic rate:

  • You burn more calories during your workout
  • But also after, even while sleeping

Strength training should become your best ally if your goal is weight loss.

How Was This Program Built?

It all starts with a simple principle: to lose weight, you must be in a calorie deficit.
If your maintenance is 2100 calories, eating 2000 calories will make you lose weight. Simple.

But instead of depriving yourself, we’re going to increase your daily calorie expenditure, thanks to:

Strength Training

It increases muscle mass, which means more calories burned at rest.

Walking

This is the most underrated key to weight loss.

  • 10,000 steps = around 800 to 1000 calories burned
  • It allows you to eat more while still losing weight

Not magic. Just logic. Mathematics.

Structure of the Workout Program for Weight Loss

Workout Program + Walking

  • 4×10 Squats
  • 4×10 Leg Extensions
  • 4×10 Romanian Deadlift
  • 4×10 Leg Curl
  • 4×10 Seated Calf Raises
  • 30 minutes of treadmill walking

Nutrition & Weight Loss: The Winning Duo

Eat Enough to Lose Weight (yes, really)

The biggest mistake is eating too little.
Your digestive system uses energy. So eating actually helps you… burn calories.

With strength training + walking, you raise your daily expenditure enough to eat more while still losing weight.

How to Know Your Calorie Needs?

Go to: https://tdeecalculator.net/

  • Enter your height, weight, age
  • Select Moderate exercise if you follow this program
  • Take the maintenance value
  • Subtract 200 calories

You’ll be in a light deficit: perfect to progress without suffering.

Tips to Maximize Your Results

⏱ Ideal Session Duration

1h to 1h10, no more.

Supersets

If you want to go faster, you can superset (link 2 exercises back-to-back).

Walking = Your Secret Weapon

It’s what most workout routines miss.
Yet it’s what creates the biggest calorie bonus.

How to Track Your Progress?

We developed a simple and effective mobile app:

👉 RPGFitness — The Gamified Workout App

Create your routines, add your exercises, and the app handles the rest.

Conclusion

Weight loss isn’t a race, it’s a logical and manageable process.
With consistent strength training, plenty of walking, and proper nutrition tracking, results will always come.

This program is simple, free, and accessible to everyone.
That’s why it remains the best workout program for weight loss:
Follow it for 4 weeks, and you’ll already notice a huge difference in:

  • your energy
  • your physique
  • your motivation
  • your confidence

And if you want to make your journey even more fun…

Join the RPGFitness Community 🏋️‍♂️🎮

RPGFitness turns your fitness journey into a real video game, with levels, quests, and progression.

Join us: