Weight Lifting Calories Burned Calculator
Calculate calories burned during your weight lifting workout based on your weight, exercise type, and duration.
How Many Calories Does Weight Lifting Burn?
Weight lifting can burn between 180-450 calories per hour, varying based on intensity and exercise selection. According to research studies, resistance training not only burns calories during the workout but also increases metabolic rate for up to 72 hours post-exercise through the EPOC effect.
Weight Lifting Intensity Levels
Based on the Compendium of Physical Activities and clinical research, here are the different intensity levels:
- Light Weight Training (3.5 METs): Basic exercises, longer rest periods, focus on form
- Moderate Weight Training (5.0 METs): Standard resistance training with moderate weights
- Vigorous Weight Training (6.0 METs): Heavy weights, compound exercises, shorter rest
- Power Lifting/Body Building (8.0 METs): Maximum effort, advanced techniques
According to research, combining different lifting intensities can optimize both calorie burn and muscle growth!
Health Benefits of Weight Lifting
According to scientific studies, regular weight lifting offers numerous health benefits:
Muscle Development
- Increased strength
- Muscle hypertrophy
- Better definition
- Enhanced power
Metabolic Benefits
- Higher BMR
- EPOC effect
- Fat loss
- Glucose control
Bone Health
- Increased density
- Joint stability
- Injury prevention
- Better posture
Mental Benefits
- Stress reduction
- Better mood
- Mental resilience
- Self-confidence
Weight Lifting Calorie Burn List
Duration | Light (3.5 MET) |
Moderate (5.0 MET) |
Vigorous (6.0 MET) |
Power (8.0 MET) |
---|---|---|---|---|
30 minutes | 90-110 calories | 120-150 calories | 150-180 calories | 190-225 calories |
45 minutes | 135-165 calories | 180-225 calories | 225-270 calories | 285-340 calories |
60 minutes | 180-220 calories | 240-300 calories | 300-360 calories | 380-450 calories |
Calories Burned by Exercise Type
Exercise Type | MET Value | Calories/Hour (70kg person) | Primary Benefits |
---|---|---|---|
Isolation Exercises | 3.5 | 180-220 cal/hr | Muscle definition |
Basic Compound Lifts | 5.0 | 240-300 cal/hr | Strength & stability |
Heavy Compound Sets | 6.0 | 300-360 cal/hr | Power & mass |
Advanced Training | 8.0 | 380-450 cal/hr | Maximum gains |
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 3.5-8.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
Related Tools
- Push Ups Calories Burned
- Jumping Jacks Calories Burn
- Sit Ups Calories Burned Calculator
- Pull Ups Calories Burned
- Burpees Calories Burned
- Lunges Calories Burned
- Crunch Workout Calories Burned
References
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
- Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8
- Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. doi: 10.70252/HDLQ5133. PMID: 27182422; PMCID: PMC4836564.
- Winett, R. A., & Carpinelli, R. N. (2001). Potential Health-Related Benefits of Resistance Training. Preventive Medicine, 33(5), 503-513. https://doi.org/10.1006/pmed.2001.0909
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.