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How Many Calories Are Burned In An Hour Of Weightlifting

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How Many Calories Are Burned In An Hour Of Weightlifting


How Many Calories Are Burned In An Hour Of Weightlifting: Weightlifting, a popular form of resistance training, has gained widespread recognition not only for its ability to build strength and muscle but also for its potential to burn calories and contribute to overall fitness. Many individuals incorporate weightlifting into their exercise routines to achieve various fitness goals, whether it’s sculpting a lean physique, enhancing athletic performance, or simply maintaining a healthy lifestyle. 

Weightlifting is a multifaceted activity encompassing various exercises such as bench presses, squats, deadlifts, and curls, each targeting different muscle groups. The energy expenditure during weightlifting is influenced by several factors, including the intensity of the workout, an individual’s body weight, the duration of each set, and the number of sets and repetitions performed. This analysis aims to provide insights into the approximate calorie burn rate during an hour of weightlifting, offering a valuable reference for those seeking to optimize their fitness plans and manage their caloric intake effectively.

Moreover, weightlifting has garnered a substantial following among individuals pursuing diverse fitness objectives, ranging from bodybuilders seeking muscle hypertrophy to casual gym-goers looking to enhance their overall health. By delving into the science of calorie expenditure during weightlifting, we aim to provide a understanding of the benefits it offers as an exercise regimen, helping individuals make informed decisions to align their fitness goals with the calories they burn during each productive session.

How Many Calories Are Burned In An Hour Of Weightlifting

How many calories does 1 hour of lifting burn?

However, some guidelines for how many calories you’re likely to burn while weight lifting is as follow; A person weighing 125lbs performing 60 minutes of resistance training is likely to burn around 180 calories. A person weighing 155lbs performing 60 minutes of resistance training is likely to burn around 224 calories.

Body Weight: Heavier individuals tend to burn more calories during weightlifting because lifting their own body weight and additional weights requires more energy.

Intensity: High-intensity weight lifting workouts that involve compound exercises like squats, deadlifts, and bench presses generally burn more calories than low-intensity, isolation exercises.

Rest Periods: Shorter rest periods between sets and exercises can increase the overall calorie burn as they keep the heart rate elevated and maintain a higher level of intensity.

Duration: Longer workouts can result in more calorie burn. A full hour of weightlifting is typically considered a substantial workout duration.

Muscle Mass: People with more muscle mass tend to burn more calories because muscle tissue is metabolically active, even at rest.

Can you burn 500 calories in an hour weight lifting?

However, it is possible to burn up to 500 calories in an hour while performing weightlifting or strength training exercises. Find a lifting program that works for you by signing up for a PRO Plan today for access to certified personal trainers, workout plans, nutrition trackers, and more!

Intensity: Engaging in high-intensity weightlifting exercises, such as compound movements like squats, deadlifts, and overhead presses, can significantly increase calorie expenditure.

Duration: A full hour of weightlifting with minimal rest periods and a high level of effort can help you burn more calories.

Body Weight: Heavier individuals may burn more calories because lifting their own body weight and any additional weights requires more energy.

Heart Rate: Keeping your heart rate elevated throughout the workout by maintaining a good pace and reducing rest intervals can contribute to increased calorie burn.

Efficiency: Your familiarity with the exercises and your technique can impact the number of calories burned. Beginners may not burn as many calories as experienced weightlifters due to efficiency in movement.

How many calories do I burn lifting weights?

In general, weightlifting for 30 minutes can burn between 90 and 126 calories, depending on a person’s body weight. Vigorous weight lifting for 30 minutes may burn between 180 to 252 calories, depending on a person’s body weight.

The number of calories you burn while lifting weights depends on various factors, including your body weight, the intensity of your workout, and the duration of your session. In general, weightlifting is not as calorie-intensive as cardiovascular exercises like running or cycling, but it still contributes to your overall calorie expenditure and has other health benefits, such as building muscle and increasing your metabolism.

On average, a person can burn roughly 112-266 calories per half-hour of weightlifting, depending on their weight and the intensity of their workout. Heavier individuals tend to burn more calories because they are lifting more weight, and high-intensity resistance training can also increase calorie expenditure.

Your basal metabolic rate (the calories your body needs at rest), daily activities, and other factors play a significant role in determining your total daily energy expenditure. To get a more accurate estimate of the calories you burn during weightlifting and how it fits into your overall fitness and weight management goals, you may consider using fitness trackers or consulting with a fitness professional.

Is 1 hour of weightlifting enough?

When it comes to building strength, an hour-long session is more than adequate for both beginners and intermediates. It will allow you time for a 5-10 minute warm-up, 40-45 minutes of weight training and 5-10 minutes of cooling down and stretching.

Goals: If your primary goal is to build strength and muscle, a well-structured 1-hour weightlifting session can be effective. However, if your goal is primarily focused on weight loss, you should combine weightlifting with other forms of exercise and focus on your diet.

Intensity: The intensity of your workout matters. A high-intensity, focused 1-hour session with compound exercises and sufficient resistance can be more effective than a longer session with low intensity.

Frequency: Consistency is key. If you’re weightlifting only once a week for 1 hour, you might not see significant progress. For muscle building and strength gains, many people find it effective to lift weights 3-5 times per week.

Rest and Recovery: Don’t overlook the importance of rest and recovery. Overtraining can lead to injuries and hinder your progress. Make sure to allow your muscles to recover between sessions.

Exercise Variety: Include a variety of exercises that target different muscle groups to ensure a well-rounded workout.

Nutrition: Your diet plays a crucial role in reaching your fitness goals. Ensure you’re getting the necessary nutrients to support your workouts and recovery.

Professional Guidance: If you’re new to weightlifting, it’s advisable to seek guidance from a qualified fitness trainer to ensure you’re performing exercises correctly and efficiently.

Does weightlifting burn fat?

Resistance training effectively burns fat and boosts our metabolism. Our resting metabolic rate and basal metabolic rate increase when we gain more muscle mass, and resistance training helps us gain muscle mass. So, resistance training = muscle mass = increased metabolism.

Increased Resting Metabolic Rate: Muscle tissue is metabolically active, which means it burns calories even at rest. As you build and maintain muscle through weightlifting, your resting metabolic rate increases, and you burn more calories throughout the day.

EPOC (Excess Post-Exercise Oxygen Consumption): Intense weightlifting can create an afterburn effect, where your body continues to burn calories at an elevated rate for several hours after your workout as it works to repair and recover from the exercise.

Improved Insulin Sensitivity: Weightlifting can improve insulin sensitivity, helping your body better regulate blood sugar levels. This can reduce the likelihood of storing excess calories as fat.

Fat Oxidation: Weightlifting can promote fat oxidation, meaning your body becomes more efficient at using stored fat for energy during and after workouts.

How can I burn 1,000 calories a day?

Finding a workout you enjoy and can sustain long-term is crucial for safely burning 1000 calories daily through exercise. Running, cycling, swimming, and incorporating HIIT exercises into your routine are effective calorie-burning strategies.

Cardiovascular Exercise: Engaging in activities like running, cycling, swimming, or rowing for an extended period can help you burn a substantial number of calories. For example, an hour of running at a moderate pace can burn around 600-800 calories, depending on your body weight and running speed.

Strength Training: Weightlifting and strength training also contribute to calorie burn, especially if you work with heavy weights and perform compound exercises. A 60-minute strength training session can burn several hundred calories.

Sports and Activities: Engaging in sports like basketball, soccer, or tennis can be an enjoyable way to burn calories. Activities like hiking, skiing, or dancing can help you achieve your goal.

Longer Workouts: You may need to engage in longer workouts, possibly exceeding an hour, to burn 1,000 calories. Ensure you stay properly hydrated and fuel your body adequately during extended exercise.

Combine Activities: You can combine different types of exercise in a single day. For instance, you might do a 30-minute HIIT session, followed by an hour of running or cycling, and then add some strength training.

Nutrition: Maintain a balanced diet to provide your body with the energy and nutrients it needs. Don’t excessively restrict calories, as this can lead to fatigue and muscle loss.

Rest and Recovery: Ensure you give your body adequate time to recover between intense workouts to prevent overtraining and injury.

Consult a Professional: It’s advisable to consult a fitness trainer or healthcare professional before embarking on a daily routine that aims to burn 1,000 calories, as this level of exercise can be demanding and may not be suitable for everyone.

Can I lose weight by lifting weights only?

Weight lifting may not set you up for the calorie deficit that cardio can, but it may help ensure that your body burns fat instead of muscle. One study found that people who completed two to three 45- to 60-minute strength training sessions lost 1.4% of their total body fat on average after 5 months.

Muscle Development: Weightlifting helps you build and maintain muscle mass. Muscle tissue is metabolically active and burns more calories at rest compared to fat. As you gain muscle, your resting metabolic rate increases, which means you burn more calories even when you’re not exercising.

Fat Oxidation: Weightlifting can promote fat oxidation, which means your body becomes more efficient at using stored fat for energy, contributing to fat loss.

Increased Caloric Expenditure: Weightlifting sessions can burn a significant number of calories, especially if you incorporate high-intensity workouts or compound exercises that engage multiple muscle groups.

Improved Insulin Sensitivity: Weightlifting can improve insulin sensitivity, making it easier for your body to regulate blood sugar levels and potentially reduce the storage of excess calories as fat.

Is lifting for 2 hours too long?

A weightlifter’s typical workout length is around 1.5 – 2.5 hours. When you have more training sessions per week, you can use shorter workouts to achieve the same results. You need to make sure you’ve got enough time for the most important things in your session.

Fitness Level: If you’re a beginner or new to weightlifting, 2 hours might be excessive and lead to fatigue and overtraining. It’s essential to gradually increase the duration of your workouts as your fitness level improves.

Workout Intensity: The intensity of your workout matters more than its duration. If you’re working at a high intensity and focusing on compound exercises, a shorter but intense session can be very effective. However, if your 2-hour workout is low in intensity, it may not be as productive.

Goals: Consider your fitness goals. If you’re training for strength, muscle building, or powerlifting, you may need longer workouts to accommodate multiple exercises and sets. If your goal is general fitness or weight loss, a more time-efficient routine may be sufficient.

Recovery: Longer workouts can increase the risk of overtraining and injury, as they can lead to fatigue and strain on your muscles and joints. Make sure to allow adequate time for recovery between workout sessions, especially if you’re lifting for an extended period.

Variety and Efficiency: Ensure that your 2-hour workout is well-structured, efficient, and includes a variety of exercises targeting different muscle groups. Avoid excessive rest periods, and maximize your time in the gym.

Hydration and Nutrition: Extended workouts can lead to dehydration and depletion of glycogen stores. Stay well-hydrated and consume appropriate pre-workout and intra-workout nutrition to maintain energy levels.

Listen to Your Body: Pay close attention to your body’s signals. If you’re feeling fatigued, experiencing joint pain, or your performance is deteriorating during the session, it may be a sign that 2 hours is too long.

How Many Calories Are Burned In An Hour Of Weightlifting


The number of calories burned in an hour of weightlifting can vary widely depending on multiple factors. The intensity of your workout, your body weight, the specific exercises performed, and your overall fitness level all play a crucial role in determining the exact calorie expenditure. On average, someone weighing around 155 to 185 pounds (70 to 84 kg) can expect to burn approximately 224 to 448 calories in an hour of weightlifting.

While calorie burn during a weightlifting session may not match the levels seen in high-intensity cardio workouts, it’s important to remember that the benefits extend beyond just the immediate calorie expenditure. Weightlifting helps build and maintain lean muscle mass, which, in turn, contributes to an increased resting metabolic rate. This means your body will continue to burn calories at a higher rate even when you’re not actively exercising, making weightlifting a valuable component of any well-rounded fitness regimen.

The number of calories burned during weightlifting is just one piece of the fitness puzzle. Weightlifting provides numerous health and fitness benefits, from improved muscle strength and endurance to enhanced bone density and overall body composition. So, whether you’re aiming to shed pounds or simply enhance your physical fitness, incorporating weightlifting into your routine can be a valuable and rewarding endeavor.

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