How Many Calories Does Strength Training Burn: The fitness landscape has evolved, moving away from the traditional perception of exercise as merely a means to burn calories. Strength training, in particular, is celebrated for its diverse advantages, including increased muscle mass, enhanced metabolic rate, and overall improved physical performance. Yet, the quantification of calories expended during strength training remains a point of curiosity and debate, leading us to explore the various aspects of this intriguing topic.

While it’s commonly understood that cardiovascular activities like running or cycling result in a substantial immediate calorie burn, the calorie expenditure during strength training is often underestimated. This is primarily due to a lack of awareness about the complex interplay between factors such as exercise intensity, muscle engagement, training volume, and individual characteristics, all of which influence the calorie-burning potential of strength training.

The goal of this exploration is to provide you with a comprehensive understanding of how strength training can help you achieve your fitness goals while shedding light on the caloric implications of this form of exercise. By the end of this discussion, you’ll have a more profound knowledge of how strength training can be an essential component of your fitness journey, regardless of whether you aim to lose weight, gain lean muscle, or improve your overall health.

How Many Calories Does Strength Training Burn

How many calories does strength training burn in 1 hour?

1) A person weighing 125lbs performing 60 minutes of resistance training is likely to burn around 180 calories. 3) A person weighing 185lbs performing 60 minutes of resistance training is likely to burn around 266 calories.

Intensity: The level of intensity in your strength training session plays a significant role in calorie expenditure. Higher-intensity workouts that involve lifting heavier weights or performing exercises with minimal rest periods can lead to a higher calorie burn compared to lower-intensity sessions.

Body Weight: Your own body weight can influence the number of calories burned. Heavier individuals tend to burn more calories during strength training because lifting their own weight requires more energy.

Muscle Mass: Muscle is more metabolically active than fat. As you build and maintain muscle through strength training, your body will burn more calories at rest. This is often referred to as the “resting metabolic rate.”

Type of Exercises: The specific exercises you perform can also affect calorie burn. Compound movements that engage multiple muscle groups, such as squats, deadlifts, and bench presses, typically burn more calories than isolation exercises.

Can you burn 500 calories strength training?

Each pound of muscle burns six calories per day, as opposed to two calories per day for a pound of fat. The length and intensity of the workout also matter. However, it is possible to burn up to 500 calories in an hour while performing weightlifting or strength training exercises.

Burning 500 calories through strength training in a single session is generally considered quite challenging and would require an intense and prolonged workout. While strength training offers many benefits, including improved muscle strength, increased metabolism, and overall fitness, it typically does not burn as many calories per hour as high-intensity cardiovascular exercises like running, cycling, or swimming.

The number of calories burned during strength training can vary greatly depending on factors such as exercise intensity, workout duration, individual body weight, and the specific exercises performed. On average, a one-hour session of moderate to high-intensity strength training may burn between 200 to 400 calories for most individuals.

To approach burning 500 calories in a single strength training session, you would likely need to do an extended and high-intensity workout, incorporate compound exercises that engage multiple muscle groups, minimize rest periods, and lift relatively heavy weights. 

Is strength training good for weight loss?

Strength training is critical to weight loss because it helps with fat loss while maintaining or building muscle strength and size. Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.

Increased Calorie Burn: Strength training may not burn as many calories during the workout as cardio exercises, but it has a lasting impact. Building lean muscle through strength training increases your resting metabolic rate, which means you’ll burn more calories even when at rest. This can help create a sustainable calorie deficit, a key factor in weight loss.

Muscle Preservation: When you reduce your calorie intake to lose weight, there’s a risk of losing muscle along with fat. Strength training helps preserve and build muscle, ensuring that the weight you’re losing comes from fat stores, not your hard-earned muscle.

Enhanced Fat Loss: Strength training can target stubborn fat stores, particularly when combined with a well-rounded workout routine. It helps mobilize fat for energy during and after workouts, facilitating fat loss.

Improved Metabolism: As you build and maintain lean muscle mass, your metabolism receives a boost. This means your body becomes more efficient at burning calories, making it easier to manage your weight.

Is cardio better than strength training?

What really is the best option? While cardio is fantastic for losing weight, weight training can help you build muscle. For overall health, both methods are great in keeping fit and healthy. The simple answer is: It all comes down to your fitness goals and what you’re looking to achieve.

Weight Loss: If your primary goal is weight loss, it’s important to create a calorie deficit, which means burning more calories than you consume. Cardio can help you achieve this calorie deficit more quickly due to its higher calorie-burning potential during workouts. However, muscle gained through strength training can help sustain a higher metabolic rate, making it easier to maintain weight loss in the long term.

Fitness Goals: Consider your specific fitness objectives. If you want to improve your cardiovascular endurance, stamina, and overall heart health, cardiovascular exercise is essential. If your goal is to increase muscle size and strength, strength training is the way to go. Many people find that a combination of both is the most well-rounded approach.

Time and Efficiency: Cardio workouts can be time-efficient, as they often require minimal setup and can be performed virtually anywhere. Strength training workouts may require more time and access to equipment, but they can be efficient if done with a well-structured routine.

Enjoyment: The best exercise routine is one you enjoy and can stick to. If you despise running but love lifting weights, you’re more likely to maintain a consistent workout schedule by focusing on strength training. Choose activities that you find fun and engaging.

How to burn 1,000 calories a day?

Run at a pace of 8 mph for 60 minutes during your cardio workout. Running for a whole hour at a speed of 8 mph burns around 1,000 calories if you weigh 200 pounds (91 kg). If you weigh less but still want to keep your time at the gym around an hour long, you may need to run a bit faster.

Monitor Your Heart Rate: Invest in a heart rate monitor to keep track of your heart rate during workouts. Maintaining your heart rate within a target zone for an extended period can help maximize calorie burn.

Nutrition: To burn 1,000 calories a day, it’s crucial to support your energy expenditure with proper nutrition. Ensure you’re consuming an appropriate number of calories and nutrients to fuel your workouts and recovery.

Stay Hydrated: Proper hydration is essential during intense workouts. Dehydration can hinder your performance and recovery.

Rest and Recovery: Adequate rest and recovery are vital to prevent overtraining and reduce the risk of injuries. Listen to your body and allow time for recuperation.

Consult a Professional: Before embarking on an intense workout routine, it’s advisable to consult with a fitness professional or a healthcare provider, especially if you have any underlying medical conditions or concerns.

Which exercise burns most calories?


According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.

Running: Running at a high intensity, such as sprinting or hill running, can burn a substantial number of calories. The exact amount depends on factors like speed, distance, and body weight.

Jumping Rope: Jumping rope is an excellent full-body exercise that combines cardiovascular and strength components. It’s highly effective for calorie burn.

Swimming: Swimming engages various muscle groups and can be a great calorie-burning exercise, especially if you swim at a moderate to high intensity.

Rowing: Rowing machines offer a full-body workout and can burn a significant number of calories, making them a popular choice for many fitness enthusiasts.

Cycling: Biking at a high intensity, whether on a stationary bike or outdoors, is an effective way to burn calories.

How much calories burn in 1 km walk?

Walking is a low-impact exercise that can help you stay active, burn calories, and boost your cardiovascular health. On average, a person burns about 50-75 calories per kilometer while walking at a moderate pace, which equates to around 1000-1500 calories burned by walking 20 km.

Walking Speed: As mentioned earlier, the speed at which you walk plays a significant role in calorie burn. Walking at a brisk pace burns more calories than strolling at a leisurely pace. Faster walking requires more energy and engages your muscles more intensively.

Terrain: The type of terrain you’re walking on can impact calorie expenditure. Walking uphill or on uneven terrain, such as a hilly path or a beach, requires more effort and can result in a higher calorie burn compared to walking on a flat, smooth surface.

Body Weight: Heavier individuals will typically burn more calories during physical activities like walking because they are carrying more weight and require more energy to move their bodies.

Duration: The longer you walk, the more calories you’ll burn. A 1-kilometer walk is relatively short, so the calorie burn may not be as significant as during longer walks.

Form and Posture: Maintaining proper walking form and posture can help optimize your calorie burn. Walking with good posture and engaging your core muscles can enhance the effectiveness of your walk.

How many calories is 1 kg?

There are a total of 7700 calories in 1 kilogram of body fat. Losing 1 kg per week is a sustainable goal that you can achieve by creating a calorie deficit. You can do so by cutting down on your calorie intake and exercising routinely.

Weight Loss Goals: If your goal is to lose 1 kg of body weight, it’s essential to understand that it’s not just about creating a 7,700-calorie deficit in one day. Healthy and sustainable weight loss occurs over a more extended period. Gradual weight loss, such as 0.5 to 1 kg per week, is generally recommended to ensure it’s coming from fat loss rather than muscle or water loss.

Body Composition: Weight loss may not always equate to fat loss. Factors like muscle gain or loss, and fluctuations in water weight, can impact the scale. It’s crucial to track changes in body composition and overall health, not just the number on the scale.

Calorie Deficit: To lose weight, you can create a calorie deficit through a combination of reducing your calorie intake and increasing physical activity. A calorie deficit of 500 calories per day can lead to a gradual weight loss of approximately 0.5 kg per week.

Individual Variation: People’s metabolism and response to changes in calorie intake and expenditure can vary widely. What works for one person may not work the same way for another, making it important to personalize your approach to weight management.

How Many Calories Does Strength Training Burn


Strength training is not solely about the numbers on a calorie counter or the scale. It’s a transformative journey that fosters not just physical but also mental and emotional growth. It empowers individuals to become architects of their own health and well-being, shaping their bodies and fortifying their minds in the process.

The concept of “afterburn” or excess post-exercise oxygen consumption (EPOC) has shed light on the lasting impact of strength training on calorie expenditure. This post-workout metabolic boost can result in an extended calorie burn that outlasts the exercise session, further emphasizing the long-term benefits of incorporating strength training into one’s fitness routine.

The synergy between nutrition and strength training has also been emphasized, as a balanced diet plays an integral role in achieving fitness goals. The importance of maintaining a caloric balance aligned with individual objectives, whether weight loss, muscle gain, or maintenance, cannot be overstated.

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