Strength Training Calories Burned Calculator
Calculate how many calories you burn during weightlifting and resistance training based on your weight, duration, and intensity
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Enter your workout information
Results
Your calorie burn
Food Equivalents
Calories Burned by Duration & Intensity
| Duration | Light | Moderate | Vigorous | Bodybuilding | Circuit | CrossFit |
|---|---|---|---|---|---|---|
| 15 min | 61 kcal | 87 kcal | 105 kcal | 122 kcal | 140 kcal | 158 kcal |
| 30 min | 123 kcal | 175 kcal | 210 kcal | 245 kcal | 280 kcal | 315 kcal |
| 45 min | 184 kcal | 263 kcal | 315 kcal | 368 kcal | 420 kcal | 473 kcal |
| 60 min | 245 kcal | 350 kcal | 420 kcal | 490 kcal | 560 kcal | 630 kcal |
| 90 min | 368 kcal | 525 kcal | 630 kcal | 735 kcal | 840 kcal | 945 kcal |
* Based on 70kg (154 lbs) person
Calories by Body Weight
| Body Weight | Calories (30 min) |
|---|---|
| 50 kg (110 lbs) | 123 kcal |
| 60 kg (132 lbs) | 148 kcal |
| 70 kg (154 lbs) | 175 kcal |
| 80 kg (176 lbs) | 200 kcal |
| 90 kg (198 lbs) | 225 kcal |
| 100 kg (220 lbs) | 250 kcal |
* Moderate intensity training
Compare with Other Activities
| Activity | Calories (30 min) | MET Value |
|---|---|---|
| Strength Training | 175 kcal | 5 |
| CrossFit | 315 kcal | 9 |
| Weightlifting | 210 kcal | 6 |
| CrossFit | 315 kcal | 9 |
* Based on 70kg (154 lbs) person
How Many Calories Does Strength Training Burn?
Quick Answer: Strength training burns approximately 175-630 calories per 30 minutes for a 70kg (154 lbs) person, depending on training intensity. Light effort burns ~123 calories, moderate training ~175 calories, vigorous powerlifting ~210 calories, bodybuilding ~245 calories, circuit training ~280 calories, and CrossFit/HIIT strength training ~315 calories per 30 minutes.
Strength training is one of the most effective forms of exercise for building muscle, increasing metabolism, and burning calories both during and after your workout. Unlike steady-state cardio, strength training creates an "afterburn effect" (EPOC - Excess Post-Exercise Oxygen Consumption) that can elevate your metabolism for 24-48 hours post-workout.
Factors Affecting Calorie Burn
- Training Intensity: Higher intensity workouts with heavier weights and shorter rest periods burn more calories.
- Exercise Selection: Compound movements (squats, deadlifts, bench press) burn more calories than isolation exercises.
- Rest Periods: Shorter rest periods increase calorie burn and cardiovascular demand.
- Training Volume: More sets and reps increase total energy expenditure.
- Body Weight: Heavier individuals burn more calories performing the same exercises.
- Muscle Mass: More muscle mass increases resting metabolic rate and calorie burn.
- Workout Tempo: Controlled, slower tempos can increase time under tension and calorie burn.
Benefits of Strength Training
- Increased Muscle Mass: Building muscle increases your resting metabolic rate, helping you burn more calories 24/7.
- Improved Bone Density: Resistance training strengthens bones and reduces osteoporosis risk.
- Enhanced Metabolism: The afterburn effect keeps your metabolism elevated for hours after training.
- Better Body Composition: Strength training helps reduce body fat while preserving lean muscle mass.
- Functional Strength: Improves daily activities and reduces injury risk.
- Mental Health: Regular strength training improves mood, reduces anxiety, and boosts confidence.
Training Recommendations
For optimal results, aim for 2-4 strength training sessions per week, targeting all major muscle groups. Beginners should start with 2-3 sets of 8-12 repetitions per exercise, focusing on proper form. As you progress, you can increase weight, volume, or intensity to continue challenging your muscles and burning calories.
Combine strength training with cardiovascular exercise and a balanced diet for comprehensive fitness and weight management. Remember, the best workout program is one you can stick to consistently over time.
Frequently Asked Questions
Manish Kumar
NASM-Certified Personal Trainer
Manish Kumar is a NASM-Certified Personal Trainer specializing in strength training and body composition. With over 8 years of experience in fitness coaching and exercise science, he has helped hundreds of clients achieve their strength and physique goals through evidence-based training programs. All calorie calculations are based on the 2024 Compendium of Physical Activities and peer-reviewed research.