How Many Calories Do You Burn Lifting Weights

Lifting weights is one of the most effective ways to burn calories while building strength, but how many calories do you actually burn during a session? The number of calories burned depends on factors like your weight, intensity of the workout, and duration. On average, a person weighing 155 pounds burns approximately 112 calories for every 30 minutes of moderate weightlifting. For someone weighing 185 pounds, this increases to around 133 calories. If you amp up the intensity, such as with circuit training or heavier lifting, calorie burn increases significantly—sometimes reaching up to 250-350 calories per half-hour for heavier individuals.

However, the calorie burn from weightlifting doesn’t stop when you put the dumbbells down. Through a process called Excess Post-Exercise Oxygen Consumption (EPOC), your body continues to burn calories for hours as it repairs muscle tissue and restores energy levels. This "afterburn effect" makes weightlifting a powerful tool for managing weight and building a lean physique.

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