Calories Burned Lifting Weights: How Strength Training Burns Fat

How Many Calories Does Strength Training Burn?

When trying to lose weight and get fit, cardio workouts often get all the glory for burning calories. However, lifting weights and resistance training provides significant calorie-burning benefits as well. Strength training is an important part of any weight loss regimen, but just how many calories does it burn?

Calories Burned Per Hour

The number of calories burned during strength training depends on a few key factors:

• Your body weight - Heavier people burn more calories than lighter people
• Intensity level - High intensity burns more calories than low
• Length of workout - More time equals more calories
• Muscle mass - More muscle burns more calories
• Type of exercise - Complex moves burn more than isolation exercises

On average, a 155 pound person doing moderate weight lifting for one hour will burn around 298 calories. Heres a more detailed breakdown by weight and intensity:

Calories Burned Weight Lifting: Light Intensity (50% 1RM)

• 120 lb person - 167 calories per hour
• 150 lb person - 209 calories per hour
• 180 lb person - 251 calories per hour
• 210 lb person - 292 calories per hour

Calories Burned Weight Lifting: Moderate Intensity (70% 1RM)

• 120 lb person - 191 calories per hour
• 150 lb person - 239 calories per hour
• 180 lb person - 286 calories per hour
• 210 lb person - 334 calories per hour

Calories Burned Weight Lifting: Vigorous Intensity (85% 1RM)

• 120 lb person - 216 calories per hour
• 150 lb person - 269 calories per hour
• 180 lb person - 322 calories per hour
• 210 lb person - 375 calories per hour

As you can see, heavier individuals burn more calories with strength training. Increased intensity also boosts calorie burn. However, lifting heavier weight with sloppy form can lead to injury. Focus on safe progression and technique especially as a beginner.

Weight Training vs. Cardio

Running, biking, swimming and other aerobic exercise burns more calories per hour than weight lifting. For example, a 155 lb person will burn 372 calories jogging at 5 mph. Thats about 74 more calories than lifting weights for the same timeframe.

However, comparing calorie burn between cardio and strength training isnt completely straightforward. Weight lifting triggers excess post-exercise oxygen consumption (EPOC), which boosts metabolism for hours after a workout. The harder you train with weights, the greater this afterburn effect.

In addition, lifting weights builds metabolically active muscle mass. The more muscle you have, the more calories your body burns just functioning and at rest. Cardio does not build muscle like resistance training, giving strength workouts an edge for long-term weight loss.

Full Body Weight Lifting Exercises

Full body compound exercises that use multiple large muscle groups burn the most calories during strength training. Workouts that target smaller muscles burn fewer calories in comparison.

Squats

Squats engage the glutes, quads, hamstrings, calves and core. Lifting and stabilizing heavy loads on squats can burn over 300 calories in an hour. Use proper form and gradually increase weight for safety.

Deadlifts

Deadlifts work the back, glutes, hamstrings, quads, traps, arms and core muscles. Deadlifting moderately heavy weight for an hour can torch around 315 calories. Ensure good lifting technique to avoid injury.

Bench Press

The bench press targets the chest, front shoulders, triceps and core when done properly. You can burn approximately 210 calories per hour benching a moderate weight.

Shoulder Press

Overhead shoulder presses engage the shoulders, triceps, traps and core muscles. The presses can be done either seated or standing. Burn up to 200 calories an hour with shoulder presses.

Bent Over Rows

Bent over barbell or dumbbell rows work the back, biceps, shoulders and core. Rowing a weight vigorously for an hour can expend around 210 calories.

Lunges

Lunges work the quads, glutes, hamstrings and core muscles. Alternate legs and hold weights for a bigger challenge. You can burn around 255 calories doing lunges for an hour.

Burpees

Full body exercises like burpees burn calories fast. Jumping burpees with pushups can torch over 400 calories in an hour. They boost cardio endurance too.

Weight Training for Fat Loss

Lifting weights is about so much more than just calorie burn during a workout. Adding muscle, improving metabolism, increasing strength, and sparking fat loss through EPOC are huge benefits as well.

Here are some tips to maximize fat loss with strength training:

• Lift heavy weights focusing on big compound movements
• Keep rest periods to 1-2 minutes between sets
• Perform circuit training with lighter weights and minimal rest
• Include high-intensity interval training (HIIT) between sets
• Train each major muscle group at least 2 times per week
• Progressively increase weight, intensity, volume, and frequency

A balanced workout program that combines strength training with HIIT and moderate cardio provides the best fat burning results. Weight lifting builds muscle, HIIT torches calories, and cardio burns additional fat.

Nutrition for Fat Loss

No amount of working out will give major fat loss on its own. Your nutrition has the biggest impact on weight and fat loss results. To see real change on the scale you need to focus on your diet.

Create a modest calorie deficit of 500 or less through diet and exercise. Eat plenty of lean protein, fresh produce, and whole grains. Avoid excess sugar, refined carbs, and unhealthy fats.

Fuel your workouts properly with complex carbs, protein, and healthy fats. Avoid cutting calories too drastically or you may lose muscle as well as fat. Losing weight at a moderate pace of 1-2 pounds per week through diet and exercise is ideal.

Additional Benefits of Weight Training

Beyond the calories burned during a workout, strength training offers numerous benefits:

• Builds lean muscle mass to boost metabolism
• Raises EPOC leading to more fat burn after exercise
• Strengthens muscles, bones, ligaments, and tendons
• Improves posture and stability
• Increases power, speed, and agility
• Enhances athletic performance in sports
• Reduces risk of injuries
• Elevates mood through endorphin release

Consistency is key with strength training. Stick with a progressive program doing 2-4 sessions per week to build muscle over time. Allow sufficient protein intake and rest days for recovery and optimal results.

Strength Training Tips for Beginners

If you're new to lifting weights, start out with lighter loads and focus on good technique. This will prepare your muscles, connective tissues, and nervous system for progressive overload.

More strength training tips for beginners include:

• Train with a partner or trainer to learn proper form
• Master bodyweight exercises before lifting weights
• Start lifting using machines over free weights
• Stick to full body or upper/lower body split routines
• Allow at least 1-2 minutes rest between sets
• Increase weights gradually each week by smallest increments
• Avoid lifting to failure until you gain experience
• Pay attention to alignment and muscle engagement for each move

Starting light allows you to build a foundation of proper mechanics and movement patterns to prepare for heavier future training. Patience is essential as a beginner for safe muscle and strength gains.

Preventing Injuries

To avoid injuries while strength training:

• Warm up properly with dynamic stretching
• Maintain core bracing during big lifts
• Keep joints aligned and avoid twisting or jerking
• Use controlled lifting and lowering of weights
• Don't bounce or use momentum to move weights
• Keep back flat and engage leg muscles on deadlifts and squats
• Avoid locking out joints completely
• Stay hydrated and avoid overtraining

Pay attention to proper lifting mechanics on each exercise. Reduce weight or stop if you feel sharp joint pain. Allow full recovery between strength sessions.

The Takeaway

Strength training may not burn as many calories per session as cardio. However, the metabolism boost, EPOC effect, and increased muscle mass make it a key part of fat loss. Lift weights at a moderate intensity most days along with HIIT and moderate cardio for the best results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.