How Many Calories Do You Really Burn While Lifting Weights?
Discover the true calorie-burning power of weightlifting and how it transforms your metabolism beyond just burning calories.
When aiming to lose fat, many people focus primarily on burning calories. The common understanding is that creating a calorie deficit—burning more calories than you consume—helps shed pounds or reduce clothing sizes.
While cardio activities like running and walking are often viewed as the top calorie-burning exercises, weightlifting also plays a significant role in fat loss.
Understanding Aerobic vs. Anaerobic Exercise
To grasp how weightlifting impacts calorie burn, it’s important to differentiate between aerobic and anaerobic exercises.
Aerobic exercises, such as steady jogging or cycling, are low-intensity and sustainable over longer durations because your body receives sufficient oxygen to fuel the activity.
In contrast, anaerobic exercises like weightlifting involve high-intensity bursts where oxygen delivery can’t keep up, causing your muscles to rely on sugar breakdown for energy. This intense effort can only be maintained briefly.
"Strength training isn't typically seen as a major calorie burner because it’s not highly aerobic," explains Rocky Snyder, CSCS, NSCA-CPT, from Rocky’s Fitness Center in Santa Cruz, CA. "However, it burns fat in unique ways that other exercises can't match."
Although anaerobic workouts are shorter, their calorie-burning effects last much longer.
"After a strength training session, your body continues to consume calories as it restores energy and repairs muscle tissue," Snyder adds. "This recovery process uses aerobic energy for several hours post-workout."
Simply put, intense workouts like weightlifting boost calorie and fat burning long after you finish exercising, unlike lower-intensity aerobic workouts.
Additional Perks of Strength Training
Snyder recommends combining both aerobic and anaerobic exercises for the best results but highlights the unique benefits of lifting weights.
"Weightlifting causes muscles to grow and become stronger," he says. "This muscle growth increases your metabolism because muscle tissue requires more calories to maintain."
"Maintaining just one pound of muscle burns six to 10 calories daily, so regular weight training naturally raises your metabolic rate and daily calorie burn."
Top Weightlifting Moves for Maximum Calorie Burn
Compound exercises that engage multiple muscle groups build the most muscle mass. Start with these five bodyweight moves, then add weights to amplify your results:
- Squats
- Lunges
- Deadlifts
- Pull-ups
- Push-ups
Mastering perfect form for squats, lunges, and deadlifts is key to maximizing benefits and preventing injury.
Train Smart and Stay Safe
As with any fitness routine, improper form during strength training can lead to injury. Beginners should seek guidance from a certified personal trainer skilled in biomechanics to learn correct techniques and improve posture.
Weightlifting not only burns calories but also builds muscle, enhances strength, improves bone density, and can alleviate arthritis symptoms. When combined with aerobic exercise and stretching, it creates a comprehensive fitness program that maximizes health and fat loss.
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