It is much harder to calculate the calories burnt from your squat, bench, or deadlift than cardio. It is all freehand, with no fancy treadmills or cross trainers to help keep track of the number of calories you have burned. This can be particularly frustrating if you are looking to lose weight. So how many calories do you burn through lifting weights?
The average range for calories burnt during an hour of weight lifting is around 450 calories. Which, when broken down, equates to 75 – 80 calories every 10 minutes. A number of factors contribute to the number of calories burnt weight lifting, including body weight, body fat percentage, the intensity of your workout.
Weight training is an effective way to lose weight and can even burn calories after your training session has finished.
Calories burned Weight Lifting Calculator
How many calories do you burn weight lifting?
While there is some variation in the number of calories burning weight lifting, on average, the caloric expenditure of weight lifting is between 75 – 80 calories every 10 minutes.
Several factors contribute to the number of calories burnt weight lifting, including body weight, muscle mass, and your workout intensity. As a general rule, the higher these factors are, the more calories you burn.
While these are the main factors that contribute to more calories being burnt during a weight lifting lesson, some other factors have an impact to a lesser extent. These include.
- The amount of weight your lift
- The length of rest intervals
- The use of compound exercises
All of these factors contribute to how many calories you burn weight lifting.
How many calories are burned weight lifting for 45 minutes?
If the average hourly amount of calories burned in an hour is around 450, then for 45 minutes, the total number of calories burned would be close to 337 calories.
How many calories are burned weight lifting for 1 hour?
The average caloric expenditure for an hour’s worth of weight lifting is around 450 calories. As mentioned previously, a number of factors contribute to the number of calories burnt, including your personal physiology, age, and the intensity of your workout.
How many calories are burned after weight lifting?
Incredibly weight lifting is one of the few forms of exercise that continues to burn calories even after your workout has finished. Unlike cardio, weight lifting causes a significant increase in Excess Post-Exercise Oxygen Consumption (EPOC).
EPOC is the amount of oxygen required to restore your body back to its normal resting state. During this recovery period, oxygen is required for several purposes as a direct result of working out. These include:
- Reoxyegnising the blood
- Restore body temperature to normal levels
- Work with proteins to help synthase and repair muscles
- Produce adenosine triphosphate (ATP) to help replace the energy lost during your workout
As the body tries to restore balance to the body, it requires more energy. Consequently, more calories are needed and burnt as a means to return the body to homeostasis.
Much like weight training, several factors play a role in the effect of EPOC.
- Amount of weight lifted
- Lenght of rest intervals
Resistance training is considered the most effective way of increasing EPOC, even better than running at a steady pace. High-intensity weight training with few, shorter rest intervals is one of the most effective ways of increasing EPOC. A 2006 study shows that high-intensity strength training added 6 to 15 percent of the total energy cost of the exercise session.
The effects of weight lifting on your metabolism can be felt long after a gym session. One study in 2018 that examined the impact of resistance training on sedentary women found that after weight lifting elevated participant’s basal metabolic rate (BMR) for up to 48 hours. The basal metabolic rate is the total amount of calories your body expends while it is inactive.
Can I lose weight by only lifting weights every day?
Yes, you can. People think you need to spend hours doing cardio in order to lose weight. That is not the case.
The way to lose weight is to be in a caloric deficit. This means that you burn more calories than you are consuming.
For example, if your body needs 2000 calories to maintain a weight of 65kg. By consuming 1800 calories, you enter a caloric deficit and, as a result, begin to lose weight.
While a caloric deficit can be achieved simply by restricting your calories, you can also enter a caloric deficit through exercise. By maintaining a bodyweight of 65kg with 2000 calories, you would enter a caloric deficit by completing an hour’s worth of weight training, burning 450 calories. Theoretically, this can be achieved by doing any form of exercise. Weight lifting is just one option.
You will always lose weight regardless of what form of exercise you do, so long as you are in a caloric deficit.
