How Many Calories Does Weight Lifting Burn? Workout Guide

Calorie Burn from Weight Lifting vs. Cardio Exercise

When it comes to burning calories for weight loss, most people think of cardio workouts like running, biking, or aerobics classes. However, weight lifting and resistance training can also play an important role in overall calorie expenditure.

While the actual calorie burn from weight lifting is typically lower per session compared to steady-state cardio, building muscle through resistance training boosts your resting metabolic rate. This means you burn more calories around the clock, not just during workouts. Weight lifting also provides other benefits like increased strength, bone density, and injury resilience.

Calculating Calories Burned Weight Lifting

The specific calories burned during weight lifting depends on multiple factors:

Weight Lifted

Heavier weights require more effort and energy expenditure. Lifting 100 lbs burns more calories than lifting 50 lbs.

Number of Reps

More repetitions build greater fatigue, using more energy. 3 sets of 10 reps burns more than 3 sets of 5 reps.

Number of Sets

Each set requires exertion, resulting in additional calorie use. Multiple sets increase overall calorie expenditure.

Rest Between Sets

Minimal rest intervals keep your heart rate elevated, maintaining a heightened calorie burn.

Type of Lifts

Full body exercises like squats burn more calories than isolated moves like bicep curls.

Muscle Mass

The more muscle you build, the more calories any workout will burn due to a greater metabolism.

Calories Burned Per Exercise

Here are estimates for calories burned every 30 minutes for common weight lifting exercises:

Bicep Curls

60-80 calories

Bench Press

90-115 calories

Shoulder Press

100-130 calories

Leg Press

120-150 calories

Deadlifts

140-175 calories

Squats

180-220 calories

Weight Lifting vs. Cardio for Fat Loss

While cardio burns more calories during the actual workout, weight lifting contributes to fat loss through other mechanisms:

Increased Muscle Mass

Gaining muscle through resistance training boosts your resting metabolic rate. More muscle burns more calories around the clock.

EPOC Effect

Excess post-exercise oxygen consumption remains elevated after weight lifting, burning additional calories.

Hormone Optimization

Compound lifts boost testosterone and growth hormone levels, improving body composition.

Greater Work Capacity

Increased muscle endurance allows you to burn more calories from cardio exercise.

Weight Lifting Program for Fat Loss

Follow these guidelines for an effective weight lifting routine for fat burning:

Train Major Muscle Groups

Focus on complex lifts like squats, deadlifts, rows, presses, and pull-ups that activate large muscles.

Use Compound Movements

Exercises like the squat and bench press burn more calories than isolation lifts.

Lift Heavy Weights

Aim for 3-5 sets of 6-10 reps at around 70% 1RM to build muscle and strength.

Minimize Rest

Keep rest intervals around 30-90 seconds between sets to sustain calorie burn.

Include HIIT

Add short cardio bursts between sets or exercises to boost calorie expenditure.

Weight Lifting Session Example

A sample weight lifting workout for fat loss could include:

Warmup: Rowing - 5 minutes

Workout:

• Squats - 4 sets x 8 reps
• Bench Press - 4 sets x 6 reps
• Lat Pulldowns - 3 sets x 10 reps
• Shoulder Press - 3 sets x 8 reps
• Split Squats - 3 sets x 10 reps each side
• Bicep Curls - 2 sets x 10 reps

Cooldown: Treadmill - 5 minutes

This full body session mixes heavy compound lifts with isolation exercises for a calorie burning effect.

Optimizing Calorie Burn Long-Term

While individual workouts are important, maximizing calorie expenditure for weight loss requires a more comprehensive approach including:

Progressive Overload

Gradually increase weight lifted over time to continually challenge muscles.

Muscle Confusion

Vary exercises, sets, reps, and weight to avoid adaptation.

Cardio Combinations

Blend weight training with interval training and steady-state cardio.

Low-Calorie Diet

Create a sustainable calorie deficit through nutrition for fat loss.

Recovery Optimization

Fuel workouts and support muscle growth with proper protein, carb, and fat intake.

Supplements to Boost Calorie Burn

Certain supplements can also enhance calorie expenditure and fat loss when combined with proper training and nutrition:

Caffeine

Increased energy and focus allows greater workout intensity.

Green Tea Extract

Boosts metabolism through fat oxidization.

Fish Oil

Anti-inflammatory effects support muscle growth and recovery.

Probiotics

Improve gut health and absorption of nutrients.

Protein Powder

Provides protein for muscle repair and satiety.

Other Benefits of Weight Lifting

Beyond calorie expenditure, consistent strength training provides many other benefits:

• Increased bone density
• Lower injury risk
• Improved body composition
• Hormone optimization
• Greater muscular endurance
• Higher metabolical rate
• Better cognitive function

Any exercise program should include a balance of resistance training and cardio for optimal health and fitness.

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.