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Best Exercise for Weight Loss and Muscle Gain: Squats

Which exercise is best for weight loss and muscle gain?

The best “one” exercise for losing weight while gaining muscle is a compound strength movement done consistently with progressive overload—because it burns plenty of calories, builds lean mass, and keeps improving over time. For most people, that top choice is the squat (barbell, goblet, or bodyweight), since it recruits large muscle groups in the legs and core and can be scaled to any fitness level.

Best overall pick: compound strength training

If the goal is to drop fat and add muscle, prioritize compound lifts 3–4 days per week. Exercises like squats, deadlifts, lunges, push-ups/bench press, rows, and overhead presses create the biggest “return” per rep: more muscles working at once means higher training stimulus and more calories burned during and after your workout.

A simple approach is full-body training (or upper/lower splits) with 3–5 sets of 5–12 reps for each major movement pattern, increasing weight or reps gradually. This supports muscle gain while also making weight loss easier by raising daily energy expenditure.

Best cardio add-on: intervals or incline walking

To accelerate fat loss without sacrificing strength progress, add 2–3 shorter cardio sessions weekly. Interval training (like bike sprints, rowing intervals, or run/walk intervals) can deliver strong calorie burn in less time. If recovery is a concern, incline walking is a joint-friendly alternative that still challenges the heart and legs.

What matters most for results

Exercise selection helps, but outcomes come from consistency, training progression, adequate protein, and a sustainable calorie deficit (for weight loss). Pair strength training with smart cardio, recover well, and keep workouts repeatable. For a deeper breakdown of exercise options and how to structure them, visit https://grecina.com/which-exercise-is-best-for-weight-loss-and-muscle-gain/.

FAQ

How many days a week should I train to lose fat and build muscle?

Aim for 3–4 strength sessions per week, plus 2–3 cardio sessions if desired. This balance supports muscle growth while creating enough activity to help maintain a calorie deficit.