Are you looking to get fit and lose weight in Malta? Weight lifting is one of the most effective ways to do it. It builds muscle and strength, supports your metabolism and helps you keep the weight off. It also improves bone density, balance, coordination and posture.
Why weight lifting helps with weight loss
Lifting weights burns calories during your workout, but its biggest benefit is what it does over time. Building and keeping muscle helps you lose fat rather than muscle when you’re eating a little less, and it makes you stronger and more capable in everyday life. Combined with a sensible diet, it’s one of the best ways to change your body shape.
It’s also great for your long-term health: strength training helps maintain bone density, improves balance and can lift your mood and energy.
How to get started
Start with lighter weights and focus on technique. A qualified coach can set realistic goals, teach you correct form and build a plan that progresses as you get stronger. Track your workouts so you can see your progress and increase the weight gradually.
The best exercises for beginners
Compound exercises, which use several muscle groups at once, give you the most for your time:
- Squats work your legs, glutes and core. Sit your hips back and down with your chest up, then drive back up through your whole foot.
- Deadlifts train your glutes, hamstrings and back. Hinge at the hips with a flat back, keep the weight close to your legs, and stand up tall.
- Presses (bench press, push-ups and overhead press) build your chest, shoulders and arms.
- Rows strengthen your upper back and help balance all that pressing, which is great for posture.
These lifts are technical, so learn them with a coach before going heavy.
Simple nutrition tips
- Build meals around lean protein, vegetables and wholegrains, and keep ultra-processed snacks for occasional treats.
- Include protein at every meal: fish, chicken, eggs, Greek yoghurt or legumes.
- Use healthy fats such as olive oil, nuts and avocado, in sensible amounts.
- Drink plenty of water, especially in Malta’s summer heat.
- Aim for seven to eight hours of sleep so your body can recover.
Lift consistently, eat well and rest properly, and the results will follow.
Ready to get started?
Move Better Studio is a private personal training studio in Sliema, Malta. See our personal training sessions, or book a free consultation and we’ll build a plan around your goals.