Weight lifting has become more than just a workout for me—it’s a way to challenge myself and feel stronger every day.
One of the most common questions I hear, though, is, “How many calories does it burn?” The short answer?
It depends on factors like your weight, workout intensity, and even the type of exercises you’re doing.
But let me give you a little teaser: you can burn anywhere between 3 to 10 calories per minute lifting weights, depending on how hard you’re working.
And that’s just the start!
How Many Calories Does Weight Lifting Burn Per Minute?
Let’s get into the numbers! Here’s a quick breakdown of how many calories you can burn per minute of weight lifting, depending on your weight and the intensity of your workout:
- Light lifting (low intensity): Around 3–5 calories per minute.
- Moderate lifting: About 5–8 calories per minute.
- High-intensity lifting (heavy weights, minimal rest): 8–10 calories per minute, or more.
For example, if you’re lifting at a moderate intensity for 30 minutes, you might burn around 150–240 calories.
What Factors Influence Calorie Burn During Weight Lifting?
Weight lifting isn’t one-size-fits-all when it comes to calorie burn. Your results will depend on several key factors:
1. Body Weight
Your weight plays a significant role in determining how many calories you burn. A heavier person uses more energy to move and lift weights than someone lighter. For example:
- A 150-pound person might burn 200 calories in an hour of moderate lifting.
- A 200-pound person could burn closer to 300 calories in the same workout.
2. Workout Intensity
Intensity is a game-changer. The harder you push yourself, the more calories you’ll burn.
High-intensity weight lifting—lifting heavy, performing explosive movements, or minimizing rest—requires more energy. While here, see if you can lift heavy weights while fasting.
3. Type of Exercises
Some exercises burn more calories than others. Compound movements (like deadlifts, squats, and bench presses) involve multiple muscle groups, which increases the calorie burn.
Isolation exercises (like bicep curls or tricep kickbacks), while effective for muscle building, don’t burn as much energy.
4. Rest Periods
The length of your rest periods matters. Shorter breaks keep your heart rate elevated, which burns more calories overall.
5. Duration of Workout
Longer sessions burn more calories, naturally. But don’t fall into the trap of thinking longer is always better—it’s about the quality of your workout.
The Afterburn Effect
Here’s the magic of weight lifting: the benefits don’t stop when you leave the gym.
Intense strength training can trigger EPOC (Excess Post-Exercise Oxygen Consumption), often called the “afterburn effect.”
Your body keeps burning calories for hours (sometimes up to 24 hours) after your workout as it recovers and repairs muscle tissue.
How much of an afterburn are we talking about? It can add another 6–15% to your total calorie expenditure from the workout itself.
So if you burned 300 calories lifting weights, you might burn an additional 20–45 calories afterward.
How Weight Lifting Stacks Up Against Cardio
Cardio often gets all the attention for calorie burning, but weight lifting holds its own—and has unique benefits that cardio can’t match. Let’s compare:
During the Workout
- Cardio (e.g., running or cycling): Burns more calories per minute during the activity.
- Weight lifting: Burns fewer calories immediately but offers long-term benefits.
After the Workout
- Cardio: EPOC is shorter and less pronounced.
- Weight lifting: EPOC can last for hours, boosting your overall calorie burn.
Long-Term Benefits
Weight lifting builds muscle, which increases your resting metabolic rate (RMR).
In other words, you’ll burn more calories even when you’re not working out.
Cardio doesn’t have this effect to the same degree.
Tips to Maximize Calorie Burn in Weight Lifting
If you’re looking to squeeze the most out of your lifting sessions, here are some tried-and-true strategies:
1. Choose Compound Movements
Exercises like squats, deadlifts, and pull-ups engage multiple muscle groups and torch more calories.
2. Lift Heavier Weights
Challenge yourself with weights that push your limits.
Aim for a weight where the last few reps are tough but achievable with good form.
3. Reduce Rest Time
Instead of taking 2-3 minutes between sets, try shortening it to 30-60 seconds.
This keeps your heart rate up and increases calorie burn.
4. Incorporate Supersets or Circuits
Pair exercises back-to-back with little to no rest. For example:
- Do a set of squats, followed immediately by push-ups.
- Rest briefly, then repeat.
5. Add Explosive Movements
Incorporate moves like kettlebell swings, burpees, or box jumps.
These are high-intensity and burn a ton of calories in a short time.
6. Try High-Intensity Interval Training (HIIT) with Weights
Combine lifting and cardio in a HIIT format. For example:
- 30 seconds of deadlifts
- 30 seconds of rest
- 30 seconds of kettlebell swings
- Repeat for 15-20 minutes.
How to Track Calories Burned During Weight Lifting
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If you’re curious about your calorie burn, a few tools can help:
- Wearable Fitness Trackers: Devices like Fitbit or Apple Watch estimate calorie burn based on heart rate and activity.
- Online Calculators: Enter your weight, workout intensity, and duration for an estimate.
- Smart Gym Equipment: Machines like treadmills or ellipticals sometimes have calorie counters, but remember they’re less accurate for strength training.
Wrapping It All Up
Weight lifting might not burn as many calories per minute as running or cycling, but it offers incredible long-term benefits that go far beyond the numbers.
From building muscle and increasing metabolism to boosting confidence and improving overall health, it’s a game-changer.
So, the next time you pick up a barbell or dumbbell, think about more than just the calorie count. Think about the strength, resilience, and vitality you’re gaining.
And if you’re looking to burn even more calories, crank up the intensity, shorten your rest periods, and incorporate compound movements into your routine.