The number of calories burned during weightlifting can vary depending on several factors, including your weight, the intensity of the workout, and the specific exercises performed. On average, weightlifting can burn approximately 200-400 calories per hour for an individual weighing around 155-185 pounds (70-84 kilograms)
However, it’s important to note that these numbers are estimates and can vary from person to person. Additionally, weightlifting has the benefit of increasing muscle mass, which can lead to a higher metabolic rate and increased calorie burning even at rest.
How Does Weightlifting Burn Calories?
Weightlifting burns calories through a combination of factors. Firstly, during weightlifting, your muscles work intensely, requiring energy in the form of calories. The more intense the exercise, the more calories your body will burn to fuel the muscle contractions.
Additionally, weightlifting also increases your metabolic rate, both during and after the workout. This elevated metabolic rate, known as excess post-exercise oxygen consumption (EPOC) or the afterburn effect, causes your body to continue burning calories even after you’ve finished your weightlifting session.
Factors Affecting Calorie Burn
The number of calories burned during weightlifting can vary depending on several factors, including:
Body Weight: Heavier individuals generally burn more calories as they require more energy to move their bodies and lift weights.
Intensity: The level of effort and intensity you put into your weightlifting sessions significantly affects the calorie burn. Challenging yourself with heavier weights or performing high-intensity interval training (HIIT) can increase calorie expenditure.
Duration: The duration of your weightlifting session plays a role in calorie burn. The longer you engage in weightlifting, the more calories you’ll burn.
Muscle Mass: Individuals with higher muscle mass tend to burn more calories at rest. As weightlifting helps build and maintain muscle, it contributes to increased calorie burn over time.
Calories Burned During Weightlifting
The exact number of calories burned during weightlifting depends on the factors mentioned above. On average, a person weighing 155 pounds (70 kg) can burn approximately 112-298 calories per hour of weightlifting. For a person weighing 200 pounds (91 kg), the calorie burn ranges from 145-386 calories per hour. These numbers are estimates and can vary based on individual differences and workout specifics.