Weightlifting is a great way to increase muscle mass, strength and also to burn calories. It is known that weightlifting burns a significant amount of calories, and the amount of calories burned depends on several factors such as intensity, body weight, duration, and the type of exercises performed. In this article, we will take a look at how many calories an hour of weightlifting burns.
The average person burns between 90 and 140 calories per hour of weightlifting, depending on their weight and the intensity of their workout. For someone weighing 150 pounds, an hour of weightlifting at a moderate intensity can burn approximately 120 calories, while someone weighing 200 pounds can burn up to 160 calories.
Intensity plays a crucial role in determining the number of calories burned during weightlifting. The higher the intensity, the more calories are burned. For example, a high-intensity weightlifting session can burn up to 300 calories per hour for someone weighing 200 pounds. The type of exercises performed also affects the number of calories burned. Compound exercises such as squats, deadlifts, and bench press burn more calories than isolation exercises like bicep curls and leg extensions.
The duration of a weightlifting session is also an important factor in determining the number of calories burned. The longer the workout, the more calories are burned. For example, a 45-minute weightlifting session can burn up to 200 calories for someone weighing 200 pounds, while a 60-minute session can burn up to 250 calories.
In addition to burning calories during the weightlifting session, weightlifting also has a residual effect on the metabolism. This means that weightlifting increases the metabolism even after the workout has ended. This residual effect, known as the “afterburn effect,” can last up to 48 hours, depending on the intensity of the workout. During this time, the body continues to burn calories even while at rest.
It is also important to note that the number of calories burned can vary depending on the type of weightlifting. For example, lifting lighter weights for a higher number of reps will burn fewer calories than lifting heavier weights for fewer reps. This is because lifting heavier weights requires more effort and energy, which results in a higher calorie burn.
Additionally, the length of the rest period between sets can also affect the number of calories burned. Shorter rest periods result in a higher calorie burn, as the body has to work harder to keep up with the demands of the exercise. On the other hand, longer rest periods allow the body to recover, which results in a lower calorie burn.
Another factor that can impact the number of calories burned during weightlifting is the use of compound exercises. Compound exercises, such as squats and deadlifts, target multiple muscle groups at once, which requires more energy and results in a higher calorie burn. Isolation exercises, on the other hand, target a single muscle group and result in a lower calorie burn.
Finally, it is important to consider the individual’s level of fitness. Individuals who are just starting out with weightlifting will burn fewer calories during their workouts than those who have been weightlifting for a longer period of time. This is because the body becomes more efficient at performing the exercises over time, which results in a lower calorie burn.
In conclusion, the number of calories burned during an hour of weightlifting can vary greatly depending on a number of factors. However, a general estimate is that a person burns around 100 calories per hour of moderate weightlifting. By considering factors such as the type of weightlifting, the length of the rest period, the use of compound exercises, and the individual’s level of fitness, individuals can get a better idea of how many calories they are burning during their weightlifting workouts.