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These are the best weight-training exercises for someone in Ketosis

The Keto diet is sometimes criticized for not being that great when it comes to muscle growth. However, there are plenty of ways to build muscle or to get shredded while staying in ketosis. You just have to know which exercises will have you looking like a Keto Hulk in no time!

If you’re looking for a way to build muscle and lose fat, then this is the list for you. Here are seven of the best weight-training exercises for someone on a keto diet:

  • Deadlifts
  • Squats
  • Bench press
  • Bent-over rows
  • Overhead press
  • Pull-ups
  • Barbell curls


The deadlift is a compound exercise that works all your major muscle groups, including your glutes, hamstrings, and back. It’s one of the best exercises for building muscle and is a good exercise to start out with if you’re new to lifting weights.

This exercise is also very versatile and can be used to work on different aspects of fitness. For example, you can use dumbbells for a high-rep push-up variation or go heavy with a barbell for low reps.

Keto Personal Trainer Deadlifts


The squat is one of the most effective exercises for building leg strength and increasing your metabolic rate. It even works your upper body muscles as well, making it a great all-around exercise to incorporate into your workout routine.

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Bench Press

The bench press is a versatile exercise that targets your chest, shoulders, and triceps. The incline bench press is a great alternative to flat bench pressing if you have shoulder issues or are recovering from surgery. The slope of the bench puts more emphasis on the upper chest, which can be beneficial for those looking to gain size there.

Keto Fitness Coach keto Personal Trainer Keto Bench Press

Bent-over rows

This exercise works the muscles in your back and core, as well as your biceps.

The back is one of the largest muscle groups in your body, and it’s also a very important part of your posture. If you have weak back muscles or poor posture, it can cause pain or discomfort throughout your day.

Keto Fitness Coach keto Personal Trainer Keto bend-over row

Overhead Press

The overhead press is a compound exercise, which means it works more than one muscle group at the same time. The overhead press targets your shoulders, triceps, and chest. You can use either a dumbbell, barbell, or kettlebell to perform this workout.

Keto Fitness Coach keto Personal Trainer Keto Overhead Press


Pull-ups are one of the best ways to work your upper body and increase your muscular strength. The exercise involves pulling yourself up with your arms, then lowering yourself down until you’ve just about reached the bottom position.

Keto Fitness Coach keto Personal Trainer Keto Pull Ups

Barbell Curls

The barbell curl is a simple exercise that can help you build muscle. It works multiple muscles at once, including the biceps and triceps as well as all of their secondary muscles such as the brachialis

Keto Fitness Coach keto Personal Trainer Keto Barbell Curls

In conclusion, the keto diet is a great way to get into shape. By following these workouts and eating healthy, you can achieve your fitness goals.


Nick KarvounisKeto Fitness Coach

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