Weightlifting Calories Burned Calculator
Measure the energy you burn building strength and muscle mass.
Training Details
Burn Statistics
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How Many Calories Does Weightlifting Burn?
A 60-minute vigorous weightlifting session burns approximately 400-500 calories. However, the true benefit lies in the resting metabolic increase triggered by muscle repair and development.
Weightlifting is the foundation of any body recomposition strategy. While cardio exercises often burn more calories *during* the activity, strength training ensures your body burns more calories *at rest*. By creating microscopic tears in the muscle fibers, lifting weights forces your body to use energy for repair for up to 48 hours after your session.
Our calculator uses the current 2024 Metabolic Equivalent of Task (MET) indices. Strength training MET values range from 3.5 for light technique work to 8.0 for Olympic-style competition level lifting. This expenditure is comparable to a vigorous Pilates session or lap swimming.
Factors Influencing Strength Training Calorie Burn
Rest Duration
Shorter rest periods between sets keep the heart rate elevated, leading to a higher aerobic calorie burn.
Muscle Mass Used
Compound lifts like squats and deadlifts burn significantly more than isolation moves like bicep curls.
Total Volume
Total weight moved (weight × reps × sets) is a major driver of energy expenditure.
Experience Level
Beginners often burn more per rep as they struggle with efficiency, while pros can lift much heavier loads.
Strength Training Burn Projections
Calories by Training Length (70 kg / 154 lbs)
| Duration | Light (3.5) | Moderate (5.0) | Vigorous (6.0) | Bodybuilding (7.0) |
|---|---|---|---|---|
| 15 min | 64 | 92 | 110 | 129 |
| 30 min | 129 | 184 | 221 | 257 |
| 45 min | 193 | 276 | 331 | 386 |
| 60 min | 257 | 368 | 441 | 515 |
| 90 min | 386 | 551 | 662 | 772 |
Calories by Your Weight (30 min Moderate Session)
Strength Training vs. Other Activities (30 min, 70 kg)
| 🏋️Weightlifting (Moderate) | 184 cal |
| 💪Bodybuilding Routine | 257 cal |
| 🔥CrossFit WOD | 368 cal |
| 🤸Push-Ups (Vigorous) | 147 cal |
| 🏃Running (6 mph) | 360 cal |
| 🏊Swimming (Laps) | 257 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Weightlifting FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Strength & Conditioning Specialist • Expert in hypertrophy and resistance training with 10+ years experience.