How many calories strength workout burns: Real amount revealed
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Many people consider strength workouts to be a magic pill for burning calories and rapid weight loss. Fitness trackers often display impressive energy expenditure figures after an hour of weightlifting. But how many calories do we really burn during a strength workout?
How many calories are "burned" during a workout?
The reality is that during a strength workout, not as many calories are burned as many people think, especially compared to intense cardio. On average, a person weighing around 70 kg can burn between 200 and 400 calories per hour of strength exercises.
This figure depends significantly on many factors:
Intensity
A workout with heavier weights, shorter rest times between sets, and the inclusion of compound exercises (squats, deadlifts, bench press) that engage large muscle groups burns more calories.
Body weight and muscle mass
People with higher body weight and more developed muscles expend more energy performing the same exercises.
Duration of the workout
Longer workouts burn more calories (though intensity may drop).
Choice of exercises
Isolation exercises (such as bicep curls) burn significantly fewer calories than basic compound exercises.
Compared to running, swimming, or intense aerobics, where you can easily burn 500-700 or more calories in an hour, strength workout results seem more modest. So, what is their value for metabolism?
EPOC and muscle mass
The main advantage of a strength workout in terms of burning calories lies not so much in the process itself but in what happens afterward.
"Afterburn" effect (EPOC)
After an intense strength workout, the body requires additional energy and oxygen for recovery: repairing muscle fibers, replenishing glycogen stores, normalizing body temperature, and hormonal balance.
This process, known as Excess Post-Exercise Oxygen Consumption (EPOC), can last from several hours to 24-48 hours after the workout, during which your metabolism remains elevated, and you continue burning calories at an increased rate, even while at rest. The more intense the workout, the higher and longer the EPOC.
Muscle mass development
Muscles are metabolically active tissue. Unlike fat, muscles require energy even at rest to maintain their functionality. The more muscle mass you have, the higher your basal metabolic rate (BMR) - the number of calories your body burns at complete rest.
Regular strength workouts help build and maintain muscle mass, making your body a more efficient "machine" for burning calories 24/7. This is a key factor for long-term weight control and improving body composition.
Earlier, we also wrote about how to check if you're breathing correctly during a workout.
Sources: PubMed, Google Scholar, Web of Science, Cleveland Clinic, Frontiers.
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