How Many Calories Do You Burn Lifting Weights?

Understanding how many calories you burn while lifting weights is essential for designing an effective fitness program, especially if weight loss or maintenance is one of your goals. Calorie expenditure during weightlifting can vary widely based on several factors, including your body weight, the intensity of your workout, the types of exercises performed, and your overall fitness level. This article explores these factors and provides guidance on estimating the number of calories burned during weightlifting sessions.

Factors Influencing Calorie Burn During Weightlifting

1. Body Weight and Composition

• Body Weight: Heavier individuals tend to burn more calories because moving a larger mass requires more energy.
• Muscle Mass: Muscle tissue burns more calories at rest compared to fat tissue. Individuals with higher muscle mass may have a higher basal metabolic rate (BMR), leading to increased calorie burn even outside of exercise sessions.

2. Intensity of the Workout

• Weight Load: Lifting heavier weights increases the intensity and energy expenditure.
• Repetition Speed: Faster reps can elevate heart rate, leading to higher calorie burn.
• Rest Periods: Shorter rest intervals between sets keep the heart rate elevated, enhancing calorie expenditure.

3. Duration of the Workout

• Session Length: Longer workouts naturally burn more calories due to sustained activity.
• Continuous Activity: Keeping rest periods minimal contributes to a higher overall calorie burn.

4. Type of Exercises Performed

• Compound Movements: Exercises that engage multiple muscle groups (e.g., squats, deadlifts) burn more calories than isolation exercises.
• Circuit Training: Combining weightlifting with aerobic movements increases calorie expenditure.

5. Metabolic Afterburn (EPOC)

• Excess Post-Exercise Oxygen Consumption (EPOC): Intense weightlifting can elevate metabolism for hours after the workout, leading to additional calorie burn as the body recovers.

Estimating Calorie Burn During Weightlifting

Calculating the exact number of calories burned during weightlifting is challenging due to the variables involved. However, estimates can be made using metabolic equivalents (METs) and considering individual factors.

Understanding METs

• MET Definition: One MET is the energy expenditure at rest. Activities are assigned MET values based on how much they increase energy expenditure compared to resting.
• Weightlifting MET Values:
  • Light Effort: 3 METs (e.g., light free weights, machines)
  • Moderate Effort: 6 METs (e.g., vigorous weightlifting)
  • Vigorous Effort: 8 METs (e.g., powerlifting, vigorous circuit training)

Calorie Burn Formula

To estimate calories burned:

Example Calculation:

• Person: Weighs 70 kg (approximately 154 lbs)
• Activity: Moderate weightlifting (6 METs)
• Duration: 1 hour

Using Fitness Trackers and Apps

Modern fitness trackers and smartphone apps can provide more personalized estimates by incorporating heart rate data and specific exercise inputs. While not perfectly accurate, they can give a reasonable approximation.

Average Calorie Burn Estimates

Below are general estimates of calories burned during one hour of weightlifting at different intensities for various body weights:

Note: These are approximate values and actual calorie burn can vary based on individual factors and workout specifics.

Maximizing Calorie Burn During Weightlifting

Incorporate Compound Exercises

Focus on movements that engage multiple muscle groups, such as:

• Squats
• Deadlifts
• Bench Press
• Pull-Ups
• Lunges

Implement Circuit Training

Combine weightlifting with minimal rest periods and alternate between different muscle groups to keep the heart rate elevated.

Add High-Intensity Interval Training (HIIT)

Include intervals of intense effort followed by short rest periods to boost calorie burn both during and after the workout.

Increase Workout Intensity Gradually

Progressively overload by increasing weight, reps, or sets to challenge the body and enhance energy expenditure.

Monitor Rest Periods

Keep rest periods between sets short (30-60 seconds) to maintain a higher heart rate and increase calorie burn.

The Role of Muscle Building in Calorie Expenditure

Building muscle mass contributes to a higher resting metabolic rate (RMR), meaning you burn more calories even when not exercising. Weightlifting stimulates muscle growth, which can aid in long-term weight management.

• Muscle vs. Fat: Muscle tissue burns approximately 6 calories per pound per day, while fat burns about 2 calories per pound.
• Consistency is Key: Regular weightlifting promotes muscle hypertrophy, enhancing metabolic efficiency.

Combining Weightlifting with Cardio for Optimal Results

While weightlifting burns calories and builds muscle, combining it with cardiovascular exercises can maximize total calorie expenditure.

• Cardio Benefits: Activities like running, cycling, or swimming elevate heart rate and burn a significant number of calories during the activity.
• Balanced Routine: Integrate cardio sessions on alternate days or combine shorter cardio workouts with weightlifting sessions.

Considerations and Tips

• Nutrition Matters: Adequate nutrition supports energy levels and muscle recovery, impacting overall calorie burn and fitness progress.
• Hydration: Staying hydrated is essential for optimal performance and metabolic function.
• Listen to Your Body: Rest and recovery are crucial to prevent overtraining and injuries.
• Consult Professionals: Working with a certified trainer can help tailor workouts to your goals and ensure proper form and technique.

Parting Thoughts

The number of calories burned during weightlifting varies widely based on individual factors and workout specifics. On average, a person may theoretically burn anywhere from 100 to 600 calories per hour of weightlifting. My recommendation for people looking to lose or gain weight would be to add the lower end of their estimates to their calorie tracker, if at all.