How Many Calories Does Weight Lifting Burn?

Many of you are sweating it out in the gym, pushing through those sets, and wondering if all that hard work is truly paying off in the calorie-burning department. Well, I’m here to clear up any doubts and get you fired up about the incredible benefits of strength training. While there are countless ways to stay fit, strength training stands out for its multitude of health benefits. It’s not just about gaining muscle mass and increasing strength; it’s about improving your overall fitness and transforming your body composition. Despite this, many gym-goers still question how many calories does weight lifting burn? Let’s set the record straight. 

I’ve heard it all—folks get worried about looking “too bulky” and believe cardio is the only way to shed body fat. Here’s the truth: lifting weights can torch a significant number of calories, both during and after your workout. When you engage in strength training, you’re not just building muscle; you’re boosting your metabolism and enhancing your body’s ability to burn calories even at rest. 

So, let’s explore how many calories does weight lifting burn and how weight lifting can be your secret weapon for achieving your fitness goals. 

>>Bulk up and fuel your gains with the best meal prep for bulking.

Factors That Affect How Many Calories Are Burned Lifting Weights

If you’re counting calories, make sure you understand the difference between active vs total calories for a more accurate look at your daily calories.

Now, let’s dive into the nitty-gritty of what really affects how many calories you burn when lifting weights. It’s not a one-size-fits-all scenario—there are several key factors at play here. Understanding these will not only help you maximize your workouts but also keep you motivated on your fitness journey.

1. Intensity of Your Workout

First up, intensity is everything. The harder you push, the more calories you’re going to burn. If you’re lifting heavy with fewer reps or going lighter with more reps, the intensity you bring to each set can significantly impact your calorie burn. High-intensity training, like circuit training or supersets, can elevate your heart rate and keep those calories burning.

2. Duration of Your Session

Obviously, a 20-minute session isn’t going to burn as many calories as a 60-minute one. But it’s not just about clocking hours at the gym; it’s about making those minutes count. Focus on effective, targeted movements that keep your muscles engaged and your heart rate up throughout your workout.

3. Your Body Weight and Composition

Your own body plays a big role in how many calories are burned lifting weights. Generally, the more you weigh, the more calories you’ll burn lifting weights. Plus, having more muscle mass means your body burns more calories at rest. That’s right—muscle is metabolically active, meaning it helps you torch calories even when you’re not working out.

4. Type of Exercises You Do

The types of exercises you include in your routine also make a difference. Compound movements like squats, deadlifts, and bench presses engage multiple muscle groups, leading to a higher calorie burn. Isolation exercises, while important, typically burn fewer calories since they focus on a single muscle group. Mix it up for a balanced and effective workout.

5. Rest Periods

Finally, those rest periods between sets? They matter. Shorter rest periods can keep your heart rate elevated, enhancing your overall calorie burn. On the flip side, longer rest periods may allow you to lift heavier, which can also be beneficial. It’s all about finding the right balance that works for you.

So, there you have it! These factors all play a crucial role in determining how many calories you burn lifting weights. Keep these in mind as you plan your workouts, and you’ll be well on your way to maximizing your results. 

And if you’re fueling up with a preworkout before hitting the gym, ever wondered how long that preworkout is going to last? I’ve got all the details on how long that preworkout will last.

How Many Calories Do You Burn Weight Lifting?

This is where the rubber meets the road, and I’m here to give you the real scoop. 

The number of calories you burn while lifting weights can vary based on intensity, duration, body composition, type of exercises, and rest periods. 

According to Harvard Health, weight lifting can burn between 90-126 calories in a 30-minute session. But if you’re ramping up the intensity or throwing in some calisthenics, you could be torching between 135-336 calories in the same amount of time.To give you a clearer picture, here are some rough estimates of calorie burn for different body types and weightlifting routines based on moderate and high-intensity workouts. Keep in mind, these are just estimates—factors like your health, gender, and overall fitness level also play a significant role in the actual calories burned weight lifting:

These numbers can vary based on your intensity and rest periods. But remember, it’s not just about the numbers on your fitness tracker. The real magic happens when you consider the afterburn effect—also known as excess post-exercise oxygen consumption (EPOC). After a solid lifting session, your body continues to burn calories at an elevated rate as it repairs and builds muscle.

So, whether you’re lifting to build muscle, lose fat, or both, knowing the calorie-burning potential of your workouts can help you stay motivated and track your progress more effectively. Keep lifting with purpose, stay consistent, and watch those calories burn away as you sculpt a stronger, fitter you!

Calories Burned During Compound Weightlifting Exercises

Let’s take a closer look at compound exercises—these bad boys are your ticket to maximizing calorie burn. 

Compound movements like squats, deadlifts, bench presses, and rows engage multiple muscle groups, making them more demanding on your body and boosting your calorie expenditure.

For instance, a person weighing 180 pounds can burn approximately:

• Squats: 200-250 calories in 30 minutes
• Deadlifts: 250-300 calories in 30 minutes
• Bench Presses: 180-220 calories in 30 minutes
• Rows: 200-240 calories in 30 minutes

These numbers can vary based on your intensity and rest periods, but the takeaway is clear: calories burned by bench press and other compound exercises pack a serious calorie-burning punch. They’re not only efficient in building strength but also in torching those calories.

So, whether you’re lifting to build muscle, lose fat, or both, knowing the calorie-burning potential of your workouts can help you stay motivated and track your progress more effectively.

How Many Calories Does Lifting Weights Burn vs Other Activities

Now that we’ve got the lowdown on lifting weights, let’s stack it up against some other popular workouts. Knowing how different activities compare in terms of calorie burn can help you fine-tune your fitness game plan.

1. Running

Ah, the classic runner’s high! Running is a surefire way to burn those calories and get your heart pumping. For a 155-pound person, expect to burn around 300-400 calories in a solid 30-minute jog at a moderate pace. Want to kick it up a notch? Throw in some sprints or tackle some hills for an even bigger burn.

2. HIIT (High-Intensity Interval Training)

Get ready to sweat! HIIT is the ultimate calorie blaster, thanks to its mix of high-intensity bursts and short rest periods. In just 30 minutes, you can scorch anywhere from 300 to 500 calories, depending on how hard you push yourself. It’s quick, it’s intense, and it’ll leave you feeling like a total rockstar.

3. Cycling

Hop on your bike and hit the road—or the stationary bike at the gym—for a killer cardio session. Cycling is a great way to burn calories while enjoying the great outdoors or jamming out to your favorite tunes in the gym. Pedal away for 30 minutes at a moderate pace to burn around 250-400 calories. Not too shabby, right?

4. Swimming

Make a splash with your workout routine! Swimming is a full-body burner that’s easy on the joints and perfect for cooling off on a hot day. For a 155-pound person, swimming laps at a moderate pace can torch around 200-350 calories in just 30 minutes. Plus, it’s a great way to sneak in some extra resistance training and build muscle.

5. Jump Rope

Who knew something so simple could pack such a punch? Jumping rope is a killer cardio workout that’ll have you sweating bullets in no time. Keep up a moderate pace for 30 minutes, and you could burn around 200-300 calories. It’s a fun and effective way to get your heart rate up and melt away fat.

While lifting weights is a key part of any well-rounded fitness routine, it’s important to mix things up and try different activities to keep your body guessing and your workouts exciting. Whether you’re pounding the pavement, crushing HIIT sessions, or diving into the pool, every workout brings its own unique benefits.

Does Weight Lifting Burn Fat?

You better believe it! While cardio gets all the glory for fat-burning, don’t sleep on weight lifting—it’s a fat-burning dynamo in its own right.

Muscle Metabolism

Here’s the deal: muscle isn’t just for show—it’s a calorie-burning powerhouse. When you lift weights, you’re not just beefing up those biceps; you’re also revving up your metabolism. That means more calories burned throughout the day, even when you’re chilling on the couch. Plus, as you build muscle, your body gets better at using fat for fuel, helping you slim down and shape up.

Afterburn Effect

But wait, there’s more! Ever heard of the afterburn effect? It’s like the gift that keeps on giving. After a killer lifting session, your body continues to burn calories at a higher rate as it repairs muscle tissue and replenishes energy stores. Translation: you’re still melting fat long after you’ve left the gym. Talk about bang for your buck!

Body Composition

Let’s talk about that bod. Weight lifting isn’t just about losing fat—it’s about sculpting lean muscle for that chiseled physique you’ve been dreaming of. And here’s the kicker: muscle takes up less space than fat, so even if the scale isn’t budging, you could be dropping inches and tightening up all over.

If you’re looking to bulk up without gaining weight, check out my personal tips and tricks for putting on muscle and not fat. 

So, does weight lifting burn fat? You bet your sweet biceps it does! By cranking up metabolism, triggering the afterburn effect, and reshaping your body, lifting weights is your ticket to a leaner, meaner you. Pair it with a balanced diet, plenty of rest, and a sprinkle of cardio, and you’ve got yourself a recipe for fat-burning success. 
Try my 17 healthy protein shake recipes for weight lifting.

The Bottom Line on Weight Lifting and Calories Burned

There you have it, Fit Fam! We’ve covered everything from the calorie-burning power of lifting weights to how it stacks up against other activities, and finally, whether it really does melt away fat. The verdict? Lifting weights isn’t just about getting swole—it’s a full-body, fat-burning, metabolism-boosting powerhouse.

So whether you’re pumping iron, hitting the pavement, or diving into the pool, every workout brings its own unique benefits. Mix it up, try new things, and find what works best for you. And remember, it’s not just about the numbers on the scale—it’s about how you feel and how strong you become.

Keep lifting with purpose, stay consistent, and watch those calories burn away as you sculpt a stronger, fitter you. You’ve got this, Fit Fam! Let’s crush those fitness goals together! 

For a weight lifting meal plan: 

Here are my top meal plan tips to build some serious muscle: The Best Meal Prep for Bulking, Meal Prep Muscle Building, and How to Meal Prep for Gaining Weight.

ABOUT THE AUTHOR

Hey, I’m Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let’s #DemocratizeWellness together!