How Many Calories Do You Burn Lifting Weights?

Lifting weights is a popular form of exercise that can help improve strength, increase muscle mass, and reduce body fat. Many people wonder how many calories they burn while lifting weights and whether it is enough to support weight loss or maintenance. In this article, we will explore the factors that influence the number of calories burned while lifting weights and provide some rough estimates of how many calories you can expect to burn during a weightlifting session.

First, it is important to understand that the number of calories burned while lifting weights is influenced by several factors, including your body weight, the intensity of the exercise, the duration of the workout, and the type of weightlifting you are doing. Here is a closer look at each of these factors:

Body weight: The more you weigh, the more calories you will burn while lifting weights. This is because your body has to work harder to move heavier weights, and this requires more energy.

Intensity of the exercise: The harder you work during your weightlifting session, the more calories you will burn. This is why high-intensity interval training (HIIT) workouts, which involve short bursts of intense exercise followed by periods of rest, can be particularly effective for burning calories.

Duration of the workout: The longer you lift weights, the more calories you will burn. However, it is important to note that the calorie-burning effect of weightlifting tends to decrease as the duration of the workout increases. This is because your body becomes more efficient at lifting weights over time, so it requires less energy to do the same amount of work.

Type of weightlifting: Different types of weightlifting can burn different amounts of calories. For example, compound exercises that involve multiple muscle groups, such as squats and deadlifts, tend to burn more calories than isolation exercises that focus on a single muscle group, such as bicep curls.

So, how many calories can you expect to burn while lifting weights? Here are some rough estimates based on a person weighing 150 pounds:

Low-intensity weightlifting (e.g., light resistance training) for 30 minutes: Approximately 90 calories

Moderate-intensity weightlifting (e.g., moderate resistance training) for 30 minutes: Approximately 120 calories

High-intensity weightlifting (e.g., HIIT workouts or heavy resistance training) for 30 minutes: Approximately 150 calories

It is worth noting that these estimates are based on a person weighing 150 pounds and may not be accurate for everyone. Factors such as age, gender, and fitness level can also influence the number of calories burned during a weightlifting session.

To get a more accurate estimate of the number of calories burned while lifting weights, you can use an online calculator or app that takes into account your body weight, intensity of the exercise, duration of the workout, and type of weightlifting you are doing. You can also use a heart rate monitor to track the intensity of your workouts and estimate the number of calories burned.

In conclusion, the number of calories burned while lifting weights is influenced by your body weight, the intensity of the exercise, the duration of the workout, and the type of weightlifting you are doing. On average, a person weighing 150 pounds can expect to burn approximately 90-150 calories during a 30-minute weightlifting session, depending on the intensity of the exercise. To get a more accurate estimate of the number of calories burned, you can use an online calculator or app, or track your workouts with a heart rate monitor.