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How Many Calories Do You Burn From Lifting Weights

Why Does Bodybuilding Burn Less Calories Than Running Or Swimming

How To Burn More Calories Lifting Weights (Do These 3 Things)


When beginning a weight loss routine, the first form of exercise most people look to is cardio. Cardiovascular training, including running and swimming, is fairly calorie-intensive, burning a higher number of calories per minute than weight-training or bodybuilding. While this high calorie burn may make cardio seem like the better choice for weight loss, the matter isn’t quite so clear cut.


Bodybuilding workouts are typically shorter than cardio sessions such as running and swimming, burning less calories. However, the most lean muscle you have, the more calories you burn at rest.

Added Benefits Of Strength Training

Snyder says the best workout regimen is one that incorporates both aerobic and anaerobic exercise, but adds that lifting weights can provide some additional benefits.

The added benefit to lifting weights is the adaptation the muscles experience, he explains. The muscles will grow in size and increase in force production, or strength. And its this muscle growth that leads to another beneficial side effect a boost in metabolism.

One pound of muscle requires six to 10 calories per day to maintain itself. Therefore, a regular routine of weightlifting will increase a persons metabolism and how many calories they burn.

Keeping Your Workout Exciting

While exercise has plenty of benefits, it can get boring and predictable after a while. And without a fun routine, chances are you might lose motivation to get moving.

To keep it from getting boring, here are a few tips to spice up your workout routine.

  • Exercise Outdoors Doing your workout at the park just in time for sunset can help you relax by the end of the day. You can also try running or biking at different trails. Changing up your surroundings give you something to look forward to other than burning calories. A pleasant environment relieves stress and allows you to focus on yourself.
  • Make a Workout Playlist Listening to good music can be a great motivator for a run or intense workout. Its also enjoyable to come up with a personalized playlist that amps up your energy. After all, its quite a mood killer to workout to a slow song. So get ready for your next workout with your favorite upbeat songs.
  • Workout with a Friend Some people enjoy working out when they do it with a buddy. Call a friend and ask them if they want to bond over a gym session or a quick run. Its a great way to strengthen bonds while reaching your fitness goals.
  • Mix Things Up Doing the same type of exercises are not challenging. You can level up your workout by trying new exercise moves. For instance, if youve never done planks or burpees, its likely time you try them out. Mix up your cardio and strength exercises every now and then. Dont be afraid to challenge yourself. You got this!
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    Calories Burned Weightlifting Vs Cardio

    While being careful not to oversimplify the process of calorie expenditure, cardiovascular exercise and weight lifting are two different forms of physical exercise that tend to burn calories in different ways. Cardiovascular exercise uses the aerobic system, while weight lifting uses the anaerobic system.

    In general, cardiovascular exercises tend to burn more calories per session than resistance training.

    However, one study on healthy adults indicates that nine months of consistent weight lifting significantly increases overall metabolic rate< sup> 7< /sup> , allowing you to burn more calories while at restânot just when youâre actively exercising.

    Another study conducted on sedentary women found that resistance exercise had an elevating effect on the basal metabolic rate< sup> 8< /sup> , or amount of calories burned while at rest.

    As you build more muscle through weight lifting and resistance training, your metabolism makes adaptations to accommodate your increasing lean muscle mass. That said, you may notice that your appetite increases as you get stronger< sup> 9< /sup> . This is normal, as it takes more calories to build muscle.

    Interestingly, the American College of Sports Medicineâs stance on physical activity recommendations for weight loss states that resistance training does not enhance weight loss< sup> 10< /sup> but may increase fat-free mass and is associated with reductions in health risks.

    Weightlifting Calorie Burning Potential

    Pin on Workouts
    • 30 minutes: 68â408 calories*
    • 40 minutes: 90â544 calories
    • 50 minutes: 113â680 calories
    • 60 minutes: 136â816 calories
    • 90 minutes: 204â1,224 calories
    • 2 hours: 272â1,632 calories

    *ACEâs physical activity calculator. Parameters include the listed duration for a 100-pound person lifting at moderate intensity on the low end of the range and for a 300-pound person lifting at an intense effort on the high end of the range.

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    How Many Calories Are You Really Burning In The Gym

    Calories. Who knew one word could carry so much weight?

    Whether youre trying to get lean, maintain your weight or bulk up, you need to know how many calories youre consuming and burning. Yet, while its easy to count calories in our diet, its hard to estimate how many were actually burning in the gym.

    If you want to truly achieve your goals, you need to understand how many calories youre really burning each session that way, you know if youre doing too little or too much. Unfortunately, what your cardio machine says isnt always accurate.

    In fact, many cardio machines inflate the number of calories you burn. Why? Because they usually take into account your weight and your age only, instead of also including additional factors like fitness level and body composition. A study from the University of California, San Francisco found:

    In this article, well break down popular exercise methods and how many calories youll actuallyburn. Use these guidelines to get a better estimate of how much work youre actually doing every 30 minutes.

    How Many Calories Are Burned During Weightlifting

    Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.He has been featured in Shape, Healthline, HuffPost, Women’s…

    Director of UX & Head Trainer

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    • It is possible to burn up to 500 calories in an hour while performing weightlifting or strength training exercises.
    • The number of calories burned during weight lifting depends on several factors.
    • The exact amount of calories burned during weight lifting will depend on how much muscle mass you have.

    You may have heard the expression that, calories count, but do you know what a calorie is?

    A calorie is a unit of measurement that applies to energy, and it refers to the amount of energy required to increase one gram of water by 1 degree Celsius.

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    How Do We Calculate The Amount Of Calories Burned With Weight Lifting

    This calculation uses the MET value of Weight lifting. The MET value of Weight lifting = 4.8. We multiply the MET value with the person\’s body weight in kilogram. Then we multiply this with 0.0175 and the duration in minutes.

    A person weighs: 180 lbs MET value of Weight lifting: 4.8 Time: 30 minutes The calorie calculation for Weight lifting for 30 minutes is as follows:

    * 4.8 * 0.0175 * 30 minutes = 206

    30 minutes of Weight lifting burns 206 kcal.

    Burns More Calories Than Cardio

    How Many Calories Do You Burn Lifting Weights?

    Just sitting on your tush reading this, you’re burning calories if you lift weights, that is.

    You may burn more calories during your one-hour cardio class than you would lifting weights for an hour, but a study published in the Journal of Strength and Conditioning Research found that women who lifted weights burned an average of 100 more total calories during the 24 hours after their training session ended. Another study published in the International Journal of Sport Nutrition and Metabolism found that, following a 100-minute weight training session, young women’s basal metabolic rate spiked by 4.2 percent for 16 hours after the workout burning about 60 more calories.

    And the effect of this benefit of weight training is magnified when you increase the load, according to a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight .

    Why? Your muscle mass largely determines your resting metabolic rate, aka how many calories you burn by just living and breathing. “The more muscle you have, the more energy your body expends. Everything you do, from brushing your teeth to sleeping to checking Instagram, you’ll be burning more calories,” says Perkins. And this could be especially beneficial depending on your goals.

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    How Many Total Calories Does Weight Lifting Burn

    Another aspect to remember when it comes to how many calories are burned lifting weights is that you aren’t working out every day. The average person is probably following a 4 day split, which is a very common split . This leaves three days that get no calories burned from weight lifting.

    Now let’s assume a person burns 350 calories in a one-hour session. Over four days, this amounts to 1,400 calories. Since it takes 3,600 calories to burn one pound of fat, it would take 2.5 weeks to get this done.

    Eh. When you put it that way, the fat loss from weightlifting doesn’t look so great, does it? But don’t worry it’ll all make sense by the end of this article.

    Are There Weight Lifting Benefits For Ladies

    Weight lifting can be just as helpful to women as men, but your exercise circuits and expectations should adjust to your body. Women may not see results as quickly as men because their bodies metabolize calories and fat differently. They are also slower to achieve muscle gain. However, that is not to say that women shouldnt or cant lift weights.

    The benefits of weight lifting for women are similar to men. Cardiovascular health improves, muscle growth and strength improve, metabolism speeds up, and body fat decreases when women workout with weight training.

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    How Many Calories Do Pushups Squats Jumping Jacks Pull Ups Situps And Crunches Or Planks Burn Burn

    Calories burned during individual activities may be low, however weight based workouts continue to burn extra calories after the activity is completed.

    This means when calculating calories for a workout involving things like weight lifting or pushups etc, its much better to look at the whole workout to get an estimate of calorie burn, rather than specific spot activities.

    A 200lb person doing a 60 minute body weight workout involving planks, pull ups, squats, lunges and pushups will burn around 595 calories.

    How Heavy The Weights You Lift Are

    How Many Calories Should You Burn A Day Working Out

    The heavier the weights you lift, the more calories youll burn. This is the same concept as the section before. The heavier the weights, the more effort your body will need to make move them around.

    If youre lifting weights to not only stay healthy and lose weight, but to also gain massive muscles, then youll want to check out some of the best mass building exercises to try. That way, you ensure that youre doing the most effective exercises to get nice and big.

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    How Many Calories Do You Burn During Cardio

    With cardio, in general, you’re gonna be burning more calories regardless compared the strength training, again, unless you’re doing like circuit training at a pretty intense level.

    So with the cardio, you can figure like say for running, you’re gonna be burning about 100 calories per mile. So over the course of hour, we’ll put in that context again, you’re burning about a 1,000 calories.

    What Is Weight Lifting

    Before we get into calories burned weight lifting, let’s get on the same page about what we mean when we say weight lifting. We mean pretty much any type of resistance training, even including some cardiovascular exercise as long as it’s anaerobic exercise, such as sled work.

    In short, we’re discussing all forms of training people use to increase muscle mass or sports performance, including strength training, muscular hypertrophy , calisthenics , high intensity interval training , and sled work.

    The reason we want to differentiate this from cardiovascular training is that there is a tendency to conflate anaerobic training with aerobic exercise. Both of these styles of training operate under different physiological and metabolic systems, meaning that when we’re discussing weight lifting calories burned, they shouldn’t be grouped together.

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    How Does Weight Lifting Help With Weight Loss

    Now, just because we may disagree with altering your strength training program to try and burn more calories, we still think it has a role. In fact, we believe strength training has a MAJOR role in weight loss.

    In our opinion, the absolute best method for weight control is combining proper weight training with a healthy diet. Here are 4 reasons why we think you should weight train to lose weight.

    1. It Burns Calories.

    We know. We just wrote an entire article about this. However, we wanted to reiterate the fact that lifting weights burns calories. While it’s not thousands of calories, they do add up. We just think it should be looked at as a bonus rather than the main objective.

    2. It preserves Muscle Mass.

    When you are in a caloric deficit, which is when you will burn fat, it is very hard to build muscle. This is because two things are at odds with one another, making body recomposition pretty tricky.

  • Fat loss requires you to eat fewer calories.
  • Building lean muscle mass requires more calories.
  • You can obviously see the contradiction. There are certain situations when you can do both, such as new lifters or those with a very high body fat percentage. However, when dealing with anyone who has been lifting weights and is past the beginner stage, this becomes increasingly difficult. It becomes even more challenging the leaner you get.

    3. Muscle Burns More Calories.

    4. Weight training produces EPOC.

    Use The Mets Formula To Measure Calories Burned Lifting Weights

    Lifting Weights Burns How Many Calories?

    The METs formula is:

    • Calories burned while lifting weights = METs x weight in kg x time in hours.

    You express time as:

    • 30 minutes is .5
    • 15 minutes is .25

    If you do not work out for an hour, express this number as .5 for 30 minutes or .25 for a 15-minute workout.

    A typical weightlifting workout will take 45 minutes to an hour.

    Every strength training workout needs a warmup.

    If you do not have time to warm up, you dont have time to train with weights!

    Warming up raises the temperature in your body, joints, tendons, and ligaments, which helps to prevent injury.

    One of the biggest obstacles to a successful weightlifting program is lost time because of injury.

    A good warmup will prepare you for your weightlifting workout and lessen the risk of injury.

    For example, if you do a full 3×5 workout of squats, bench press, and deadlifts, you can expect to spend at least one hour.

    Using the example of a 195.7 pound man, you can plug in the following numbers to the formula:

    • Calories burned = METs of 6.0 for lifting weights x 88.95kg x time
    • 6.0 x 88.95 x 1 = 533.7 calories burned lifting weights .
    • If you did 30 minutes of weight training, your formula would be 6.0 x 88.95 x .5 = 266.85 calories burned lifting weights.

    Therefore, the average calories burned lifting weights for an hour by a 195.7-pound man is 533.7 calories or 8.895 calories per minute.

    What if you only have 15 minutes to weight train?

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    Hiit Workouts: A Quick Way To Burn Calories

    Ever wondered if theres a way to burn a lot of calories with shorter exercises? The answer is yes, its possible. However, its not as easy as you think. With this type of workout, youll need to do rigorous workout sessions to burn all those calories.

    What is HIIT?High-Intensity Interval Training is a cardiovascular workout strategy that alternates brief and intense exercises with short or slightly longer periods of rest. You can do active rests in between intense workouts such as jogging in place or walking, which are lower impact moves.

    HIIT is an extremely efficient exercise style. In fact, it packs the same training benefits as long endurance workouts. Its great because it helps you lose body fat while retaining a lean body mass. A study shows HIIT improves heart health and even lowers blood sugar levels in people with type 2 diabetes. Moreover, compared to a 40-minute run, a 10-minute HIIT workout can be a easier on your joints.

    To give you an idea, heres a simple example of a HIIT workout:

    • Do 30 seconds of sprinting followed by 30 seconds of slow jogging or brisk walking.
    • Repeat this exercise cycle for 10 minutes and youll complete a HIIT workout.

    By doing just 20 minutes of HIIT training, VeryWell Fit notes that you can burn up to 320 calories. Some popular HIIT workout moves include the following exercises:

    If youre looking to lose a lot of pounds, sign up for a HIIT class next time. It will surely get you moving, even for just 20 minutes at a time.

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