March 3, 2024
Are you looking to improve your fitness and lose weight? Discover the benefits of weight lifting for calorie burning and weight management in this ultimate guide.

How Many Calories Burned Weight Lifting: The Ultimate Guide

Are you looking for a new exercise routine to help you improve your fitness and manage your weight? If so, weight lifting is one of the most effective exercises for burning calories and developing lean muscle. This guide will explore how many calories are burned during weight lifting, how it compares to other popular exercises, and the best weight lifting routines for calorie burning.

Importance of Weight Lifting in Weight Loss

Weight lifting is an essential framework in most weight loss programs. It’s highly effective in burning calories, reducing fat, and developing muscle mass. When you lift weights, your body needs to work hard, using up energy to repair and maintain muscle tissue. This high level of activity makes weight lifting one of the best forms of exercise for burning calories.

Also, weight lifting helps to improve your metabolic rate. With an increase in muscle mass, your metabolic rate rises, and you will burn more calories while resting than before you started lifting. Thus, the benefits of weight lifting extend beyond the time you spend in the gym, making it an effective weight management tool.

It’s important to note that calorie burn during weightlifting will be dependent on various factors like your weight, workout intensity, age, gender, body composition, and exercise duration.

Comparison of Weight Lifting with Other Exercises

It’s essential to compare the calorie burn of weight lifting with other popular forms of exercise, including running, biking, or swimming. Generally, most exercises that raise your heart rate will burn calories, but the number of calories that they will help you to burn varies.

It is estimated that a 155lb person can burn up to 112 calories in 30 minutes of weight lifting. A 155lb person can burn up to 260 calories in 30 minutes of cycling, 372 calories in 30 minutes of running, or 223 calories in 30 minutes of swimming at a moderate pace. Thus, if you’re looking to burn as many calories as possible, you may need to combine weight lifting with other exercises to reach your goal.

It is essential to note that the intensity and length of workouts will account for the number of calories burned. If you’re looking to burn calories effectively, it’s best to start with high-intensity workouts like circuit training, HIIT, or powerlifting.

The Effects of Weight Training on the Body

Apart from the number of calories that are burned during weight training, weight lifting is highly effective in developing and strengthening muscle tissue. By lifting weights, you are simultaneously toning your body while building muscle mass and reducing excess fat.

Weight training targets different muscle groups of the body. Lifting weights can help to build healthy bones and muscles in your arms, shoulders, chest, back, legs, and abs. The more muscle you have, the higher your metabolic rate will be, and the more calories you will burn, even while resting.

It is estimated that a 155lb person can burn up to 112 calories in 30 minutes of weight lifting. While some exercises may burn more calories than weight lifting, the benefits of lifting weights are not only limited to losing weight or burning calories. Regular weight lifting has various health benefits that no other form of exercise can match. This includes reducing the risk of chronic conditions like osteoporosis and helping to maintain mental health.

Best Weight Lifting Routines for Calorie Burning
Best Weight Lifting Routines for Calorie Burning

Best Weight Lifting Routines for Calorie Burning

To burn the maximum amount of calories effectively, you should consider performing compound movements that put multiple muscles to work. Compound movements are exercises that work several muscle groups at once. These movements are highly effective in expending energy, allowing us to burn more calories in less time. Some compound exercises you may consider include deadlifts, squats, bench press, pull-ups, and pushups.

To burn as many calories as possible in weight lifting, perform your exercise routine with high-intensity intervals and train through supersets. Train with compound movements first, then isolation exercises. Structuring your workout in this manner will help integrate cardio into your routine, thereby expending your energy in the most productive way possible.

You can create your own training program or consider working with a certified personal trainer. A trainer can help create a workout plan that targets your specific weight loss goals, and work with you to ensure that you follow the program in a healthy and safe manner.

Combining Weight Lifting with Other Exercises for Maximum Calorie Burn

If your primary aim is to burn calories, combining weight training with other exercises like cardio can help you achieve your goals faster. Cardio will help you burn extra calories while lifting weights will help reduce the storage of fat in your body, leading to weight loss and a toned body.

There are various ways to incorporate cardio into your weight lifting workout. For example, you can perform a set of lifting and then follow with a short burst of sprinting or jumping jacks. You can also perform weight lifting for a while and then hit the treadmill or spinning bike.

Yoga, Pilates, and core strengthening exercises are also great workouts to add to your regimen. The primary goal here is to focus on exercises that challenge different muscles groups in different ways. This keeps your body guessing and working to its fullest potential.


In conclusion, weight lifting is an excellent exercise for burning calories and developing lean muscle mass. Weight lifting is highly effective in reducing fat, developing muscle tissue, and managing weight effectively. While it may not be the exercise that burns the most calories, the benefits of weight training extend beyond just weight loss. Also, combining weight lifting with other exercises like cardio, strength training, or HIIT can help you burn calories effectively while enjoying the benefits of the different forms of exercise.

So, what are you waiting for? Include a weight lifting routine in your exercise regimen today and start reaping the benefits of weight lifting on your body and mind.

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