How Many Calories Does Weightlifting Burn

When it comes to burning calories, weightlifting isn’t just a tool for building strength and sculpting lean muscle—it’s also an underrated calorie burner. So, how many calories does weightlifting burn? The answer depends on several factors, including your weight, intensity of the workout, and duration.

According to studies, a person weighing around 155 pounds can burn approximately 112 calories during 30 minutes of moderate-weightlifting. Increase the intensity or incorporate compound movements, and you can burn even more. For heavier individuals or those engaged in high-intensity resistance training, the calorie burn could rise significantly, reaching up to 223 calories per hour. And don't forget about the afterburn effect! Weightlifting increases your resting metabolic rate (RMR), meaning you keep torching calories post-workout while your body repairs and builds muscle tissue.

To maximize calorie burn, focus on compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups, boosting your energy expenditure. Pairing weightlifting with a calorie-conscious diet is a surefire way to achieve your fitness goals.

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