Lifting weights isn't just about building muscle—it's also an effective way to burn calories and support weight management. The number of calories you burn during a weightlifting session depends on several factors, including your body weight, the intensity of your workout, and the specific exercises you perform.

Calories Burned by Weight and Intensity

On average, weightlifting burns between 3 and 11 calories per minute, translating to 180 to 660 calories per hour. The exact number varies based on individual factors and workout specifics. For instance, a person weighing around 100 kg can burn approximately 315 calories per hour during a moderate weightlifting session.

Higher-intensity workouts, such as circuit training with minimal rest, can increase calorie burn. Incorporating compound movements like squats and deadlifts engages multiple muscle groups, leading to a higher energy expenditure.

Factors Influencing Calorie Burn

Several elements affect how many calories you burn while lifting weights:

  • Body Weight: Heavier individuals tend to burn more calories due to the increased effort required to move a larger mass.
  • Workout Intensity: Short rest periods and higher repetitions elevate heart rate, boosting calorie burn.
  • Type of Exercises: Compound movements that engage multiple muscle groups burn more calories than isolation exercises.
  • Duration: Longer sessions naturally lead to more calories burned.

Post-Workout Calorie Burn

Weightlifting also contributes to calorie burn after the workout ends, a phenomenon known as excess post-exercise oxygen consumption (EPOC). This "afterburn" effect means your body continues to burn calories as it recovers, repairs muscle tissue and restores energy stores. While the EPOC effect is modest, it adds to the total calorie expenditure associated with strength training.

Long-Term Benefits

Beyond immediate calorie burn, regular weightlifting can increase muscle mass, which in turn boosts your resting metabolic rate. Muscle tissue burns more calories at rest compared to fat tissue, meaning you'll expend more energy throughout the day, even when not exercising.

Maximising Calorie Burn

To enhance the number of calories burned during weightlifting:

  • Incorporate Compound Movements: Exercises like squats, deadlifts, and bench presses engage multiple muscle groups.
  • Reduce Rest Periods: Shorter breaks between sets keep your heart rate elevated.
  • Increase Workout Volume: More sets and repetitions can lead to higher calorie expenditure.
  • Combine with Cardio: Integrating aerobic exercises can further boost overall calorie burn.

Summary

The calories burned while lifting weights vary based on individual factors and workout specifics. By focusing on workout intensity, incorporating compound movements, and maintaining consistency, you can maximise calorie burn and reap the numerous benefits of strength training.

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