How Many Calories Do You Burn Lifting Weights? The Facts

Many people aim to lose weight and often wonder, "How many calories do you burn lifting weights?" While weightlifting may not burn as many calories per session as cardio, it plays a crucial role in achieving fat loss goals. This comprehensive guide delves into the calorie-burning potential of weightlifting and its impact on your metabolism.

The number of calories you burn lifting weights varies depending on several factors, including:

On average, a 30-minute session of moderate-intensity weightlifting can burn around 112 calories for a 155-pound person. However, this number can significantly increase with more intense workouts or longer durations.

While weightlifting may not be the most efficient calorie-burning activity during the workout itself, its benefits extend far beyond the gym. Weightlifting plays a crucial role in fat loss by:

1. Building Muscle: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. By increasing your muscle mass through weightlifting, you raise your resting metabolic rate, allowing you to burn more calories throughout the day, even when you're not exercising.

2. Boosting Metabolism After Exercise (EPOC): High-intensity weightlifting triggers excess post-exercise oxygen consumption (EPOC), a phenomenon where your body continues to burn calories at an elevated rate for hours after your workout. This afterburn effect can contribute significantly to your overall calorie expenditure.

While cardio exercises like running or cycling may burn more calories per session than weightlifting, a combination of both is ideal for optimal fat loss. Cardio helps create a calorie deficit, while weightlifting builds muscle, boosts metabolism, and helps you maintain lean body mass while losing fat.

To maximize the number of calories you burn during weightlifting, consider the following tips:

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Generally, cardio exercises burn more calories per session than weightlifting. However, weightlifting offers unique benefits for fat loss by building muscle and boosting metabolism.

The number of calories burned during a 30-minute weightlifting session can vary depending on intensity, body weight, and muscle mass. On average, a 155-pound person can burn around 112 calories during moderate-intensity weightlifting.

While you cannot spot-reduce fat , weightlifting can help you lose overall body fat, including belly fat, by increasing your muscle mass and boosting metabolism.

It's important to allow your muscles time to recover between workouts. Aim for 2-3 weightlifting sessions per week, combined with cardio and a healthy diet, for optimal fat loss.

You can use fitness trackers or online calculators that estimate calorie expenditure based on your weight, activity, and duration. However, these numbers are just estimates and can vary.