Skip Nav
Ab Workout Plan
Fitness Video
Introducing 30 Days to a Flat Belly — a Workout Plan to Get You the Results You Want
Healthy Recipes
These 30 Protein-Packed Desserts Will Satisfy Even the Strongest Sweet Tooth
Halloween
Break a Sweat on Halloween With These 18 Costumes You Can Totally Work Out In
Workouts
I'm a Trainer, and These Are 3 Things You Need to Start Doing to Finally See Your Abs
How to Eat Keto at The Cheesecake Factory
Weight Loss
Just 5 Keto-Friendly Meals at The Cheesecake Factory, Because You Deserve This

How Many Calories Do You Burn Weightlifting?

We Know You're Wondering, So This Is How Many Calories You Burn From Weightlifting

When you're on a mission to lose weight and get healthy, it can sometimes feel like every calorie counts. Although it's not a good idea to get caught up in counting each and every calorie you consume or burn, it's nice to have a general sense of what your input and output is. We know that strength training is essential for weight loss; it helps you build lean muscle mass, which in turn allows you to shed more fat in the long run. But do you ever wonder how many calories you're burning when you hit the weights?

There definitely isn't a one-size-fits-all type of answer for this, but we can give you an pretty good idea of what you're burning. According to Harvard Medical School, if you weigh 125 pounds, a 30-minute weightlifting session will burn about 90 calories. In that same amount of time, a 155-pound person burns 112 calories, and a 185-pound person burns 133 calories.

However, quality over quantity matters when it comes to strength training. A 2014 study from Arizona State University found that some exercises burn more calories than others. For example, lunges, crunches, and pull-ups burn a hell of a lot more than something like bicep curls or donkey kicks.

ADVERTISEMENT

The study found that lunges burned 9.33 calories per minute, pull-ups burned 9.95 calories per minute, push-ups burned 8.56 calories per minute, and crunches burned 4.09 calories per minute. Keep in mind, though, that this study only surveyed "twelve healthy men with a minimum of one year of resistance training experience," so we don't know how this would translate to a woman's body.

OK, you're probably getting a bit freaked out and wondering why you're not burning nearly as many calories when you're lifting weights as when you're running. But remember that the calorie burn from weightlifting doesn't only happen during the workout.

"Weight loss is a simple principle based on a healthy caloric deficit. Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in and out of the gym increases," Ridge Davis, personal trainer in West Hollywood, CA, explained to POPSUGAR. He says just one hour of strength training "will increase the amount of calories you burn the entire day, making it easier to stay in a caloric deficit."

So it's worth it to switch it up and lift weights a couple times a week, especially if you're a cardio junkie. Sure, you may not burn as many calories while you're doing your squats and lunges as you would from a run, but those exercises are still doing a lot for you and your weight-loss goals. You'll burn more calories for the rest of the day, shed more fat, and develop that gorgeous muscle tone you've been working toward.

From Our Partners
Kelsey Wells Cardio Exercises
F45 Pricing 2018
Best Fitness Gifts Under $100
How to Burn More Calories on Cardio Machines
Benefits of Fasted Cardio
How to Do a Rope Pullover
Single Arm Overhead Squat
Pilates Cardio Workout
Kelsey Wells Dumbbell Shoulder Workout
Beginner Weight-Loss Habits From a Health Coach
What Are Compound Exercises?
Weekly Workout Plan For Women
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds