How Many Calories Does Weight Lifting Burn?
Weight lifting is an effective form of exercise that builds muscle and strength. But does pumping iron also help you burn a significant number of calories? Let's take a closer look at the relationship between strength training and calorie expenditure.
The Calories Burned During Strength Training Varies
The number of calories burned during a weight lifting workout can vary quite a bit depending on a few key factors:
- Intensity - Heavier weights and shorter rest periods will burn more calories than lighter weights and longer rests
- Duration - Longer workouts lead to more calories burned
- Muscle Mass - The more muscle you have, the more calories you'll burn
- Weight - A 150 pound person will burn fewer calories than a 200 pound person
Weight Lifting Burns Fewer Calories than Cardio
In general, the number of calories you can expect to burn through strength training is lower compared to high intensity cardio exercise like running or biking. For example:
- Strength training burning 200-300 calories per 30 minutes
- High intensity cardio burning 400-500+ calories per 30 minutes
This difference exists because cardiovascular exercise relies on a constant high energy output, while weight lifting involves short bursts of exertion followed by rest.
The Afterburn Effect of Resistance Training
While strength workouts may burn fewer calories than cardio in the moment, they can help boost your resting metabolic rate through a phenomenon known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect. Here's how it works:
- Your muscles require extra energy after intense training to repair and regrow stronger
- This repair process requires calories and keeps your metabolism elevated after your workout
- The more total muscle worked, the greater the afterburn
Due to this afterburn effect, the total number of calories burned from a weight training workout can be 30-50% higher than just what you burned during the session itself.
Weight Lifting Supports Fat Loss Through Muscle Growth
Resistance training may not burn tons of calories in the moment compared to steady state cardio, but it plays another extremely important role in fat loss - helping retain and build lean muscle mass. Here's why that matters:
- Muscle is metabolically active and burns calories around the clock
- The more muscle you have, the higher your resting metabolism will be
- This leads to greater daily calorie burn and enhanced fat loss over time
So by directly stimulating muscle protein synthesis, a challenging weight lifting routine is supporting your body composition and ability to lose fat.
How Many Calories Does a Strength Workout Burn?
Now that we've covered the basics, let's break down some real estimates for calories burned through different types of strength training programs:
Full Body Weight Lifting Workouts
A beginner full body workout focusing on compound lifts like squats, deadlifts, presses, rows and curls can burn around 200-300 calories for a 45-60 minute session. More advanced lifters completing the same exercises for extended periods can burn closer to 400 calories.
Upper and Lower Body Splits
Popular bodybuilding style training splits that isolate muscle groups can burn around:
- Lower body: 300 calories per 45-60 minutes
- Upper body: 200-250 calories per 45-60 minutes
Again, more advanced lifters will land at the higher ends of these ranges.
High Volume Hypertrophy Programs
Bodybuilders using very high volume routines with shorter rest periods can get up towards the 400-600 calorie range for 60+ minute workouts that totally fatigue each muscle group.
High Intensity Powerlifting
Powerlifters focusing maximum strength via low rep sets and long rests burn slightly fewer calories, in the 150-350 range for 60+ minutes.
Circuit Weight Training
By combining resistance training with cardio intervals and minimal rest, circuit style lift classes can burn upwards of 400-600 calories in 30-45 minutes when done at a rapid pace.
Nutrition Supports Weight Loss Too
While the calories burned during your workout are certainly helpful for weight loss, keep in mind that nutrition plays an even bigger role. Some tips:
- Maintain a modest calorie deficit through your diet
- Eat enough protein to maximize muscle retention
- Minimize refinement carbs and added sugars
By combining a sound nutrition plan with an effective strength and cardio training program, you can maximize fat burning results.
The bottom line - strength training is extremely valuable for building metabolism boosting muscle and supporting fat loss. Track your calories burned if you'd like, but focus more on proper nutrition and workout effort!
FAQs
Does weight lifting burn belly fat?
Weight lifting is effective for reducing overall body fat, including belly fat. By building metabolism-boosting muscle while also creating a calorie deficit, strength training is an excellent way to lose stubborn belly fat.
Can you lose weight by strength training 3 times a week?
Yes, when combined with a sound nutrition plan, weight lifting just 3 days per week can lead to impressive fat loss over time. The key is progressively challenging your muscles to spur continued adaptation and muscle growth.
Will I lose weight if I start lifting weights?
It's possible to lose a good amount fat when starting a new weight lifting routine. New exercisers often experience rapid muscle and strength gains from novel training stimuli, leading to an accelerated boost in metabolism and fat burning.
Is it better to lift weights fast or slow for fat loss?
Both fast and controlled lifting tempos have benefits. But focusing on maximal muscle tension rather than speed of movement is generally recommended. Lift weights at a pace that allows you to generate peak contraction for 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.
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