How Many Calories Are Burned Lifting Weights? Find Out Here

How Many Calories Are Burned Lifting Weights? Find Out Here

Lifting weights is an effective way to build muscle, enhance strength, and improve overall fitness. But how many calories are burned lifting weights? When weightlifting, your body expends energy, which results in burning calories.

The number of calories burned lifting weights depends on various factors, including your

  • body weight,
  • intensity of the workout,
  • duration, and your muscle mass

In this article, we will explore how these factors influence calorie burning and provide tips on maximizing your workout efficiency.

Factors Influencing Calories Burned Lifting Weights

Body Weight and Composition

Your body weight and composition significantly impact the calories burned lifting weights. Heavier individuals tend to burn more calories because their bodies require more energy to perform the same exercises compared to lighter individuals. Additionally, individuals with higher muscle mass burn more calories at rest and during exercise.

person on top of a weighing scale in the background and a yellow tape measure

Intensity of the Workout

The intensity of your weightlifting session plays a crucial role in determining calorie expenditure. High-intensity workouts that involve lifting heavier weights or performing exercises with shorter rest periods increase the number of calories burned lifting weights. Incorporating compound exercises like squats, deadlifts, and bench presses also boosts calorie burn due to the engagement of multiple muscle groups.

Duration of the Workout

The length of your weightlifting session directly correlates with the number of calories burned. Longer workouts typically result in higher calorie expenditure. However, it’s important to balance workout duration with intensity to avoid overtraining and injury.

Calculating Calories Burned Lifting Weights

While there is no one-size-fits-all answer, a general estimate can be made. On average, a person weighing around 155 pounds can burn approximately 112 calories per 30 minutes of moderate weightlifting. This number can increase with higher intensity and longer durations.

How to calculate burned calories during workout (also called calorie calculator)

Tips to Maximize Calories Burned Lifting Weights

Incorporate High-Intensity Interval Training (HIIT)

Integrating HIIT into your weightlifting routine can significantly boost the number of calories burned. HIIT involves alternating between short bursts of intense exercise and periods of rest or lower-intensity exercise, keeping your heart rate elevated and increasing calorie burn.

Focus on Compound Movements

Compound movements, which engage multiple muscle groups simultaneously, are more effective at burning calories compared to isolation exercises. Examples include squats, deadlifts, and pull-ups. These exercises not only build strength but also enhance calorie expenditure.

Keep Rest Periods Short

Shortening rest periods between sets can elevate your heart rate and increase the number of calories burned lifting weights. Aim for rest periods of 30 to 60 seconds to maintain workout intensity and promote greater calorie burn.

Increase Weight Gradually

Progressively increasing the weight you lift can challenge your muscles and boost calorie burn. Ensure proper form and technique to prevent injury while gradually adding more resistance to your workouts.

how many calories are burned lifting weights - woman getting more heavy lifting plates for her training exercises

Achieve Your Fitness Goals Here at Amoskeag Fitness

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FAQs About Calories Burned Lifting Weights

How Many Calories Are Burned Lifting Weights for 30 Minutes?

On average, a person weighing 155 pounds can burn approximately 112 calories during 30 minutes of moderate weightlifting. This number can vary based on workout intensity, duration, and individual factors.

Does Weightlifting Burn More Calories Than Cardio?

Weightlifting and cardio both have their benefits, but they burn calories differently. Cardio typically burns more calories during the activity, while weightlifting increases muscle mass, leading to higher calorie burn at rest. A combination of both can optimize overall calorie expenditure.

Can Weightlifting Help with Weight Loss?

Yes, weightlifting can aid in weight loss by increasing muscle mass and boosting metabolism. More muscle mass results in higher calorie burn at rest, which can contribute to a caloric deficit and weight loss over time.

How Can I Track the Calories Burned Lifting Weights?

Using a fitness tracker or app that monitors heart rate and activity levels can provide a more accurate estimate of calories burned lifting weights. Additionally, online calculators can help estimate calorie expenditure based on your body weight and workout details.

Should I Lift Weights Every Day to Burn More Calories?

While lifting weights regularly can increase calorie burn, it is essential to allow your muscles time to recover. Overtraining can lead to injury and hinder progress. Aim for 3-4 weightlifting sessions per week with rest days in between to optimize results.