Pro Training Series Officially Launch! Shop Now
·

How Many Calories Does Weightlifting Burn? A Comprehensive Guide

If you're keen on getting fit, losing weight, or building strength, you've probably asked yourself, 'How many calories does weightlifting burn?' It's a common question with a not-so-straightforward answer, but it's crucial for those looking to optimize their fitness regimen. This comprehensive guide delves into the nuances of calorie burning through weightlifting, highlighting the factors that affect it and offering tips to maximize your workout's efficiency.

Weightlifting, also known as resistance training, is a form of exercise that involves lifting weights to improve strength and build muscle. While it's well-known for its ability to enhance muscular size and strength, its impact on calorie burning is often underestimated. The amount of calories you burn during weightlifting can vary significantly depending on several factors, including your body weight, the intensity of your workout, and the type of exercises you perform.

One of the key elements to understand is the concept of metabolic rate. Your body burns calories at a base rate just to maintain vital functions like breathing and circulating blood – this is known as your basal metabolic rate (BMR). Weightlifting can increase your BMR, meaning you'll burn more calories even when you're not working out. This effect, sometimes referred to as the 'afterburn,' is due to the process of muscle repair and growth that occurs after a resistance training session. Essentially, the more muscle mass you have, the more calories you'll burn at rest.

The actual number of calories burned during a weightlifting session can range widely. Studies suggest that an average person might burn between 90 to 266 calories in a 30-minute weightlifting session, but this is highly individual. Heavier individuals tend to burn more calories than lighter individuals because their bodies require more energy to perform the same amount of work. Likewise, a high-intensity workout incorporating compound lifts like squats, deadlifts, and bench presses, which engage multiple muscle groups, will burn more calories than a session focusing solely on isolation exercises like bicep curls and leg extensions.

Several strategies can help increase the calorie-burning efficiency of your weightlifting routine. Incorporating high-intensity interval training (HIIT) with your weightlifting sessions can significantly boost calorie expenditure. Also, focusing on compound movements that work several muscles simultaneously can increase the overall intensity of your workout. Ensuring progression in your workouts by increasing the weight or the number of repetitions over time can also help you continue to challenge your body and burn more calories.

While the focus on calorie burning is important, it's also crucial to remember the other benefits of weightlifting, including improved muscle strength, better bone density, enhanced joint flexibility, and reduced risk of chronic diseases. These benefits contribute to a healthier body and can improve your overall quality of life.

Understanding the factors that influence the calories burned during weightlifting can help you tailor your workout to meet your specific fitness goals. Whether you're looking to lose weight, build muscle, or improve your overall health, incorporating resistance training into your exercise routine is a step in the right direction. By focusing on high-intensity workouts and progressing over time, you can maximize the calorie-burning potential of your weightlifting sessions and achieve your fitness objectives more efficiently.

Ultimately, weightlifting offers more than just an opportunity to burn calories. It's a pathway to a stronger, healthier body and a more vibrant life. By leveraging the power of resistance training, you can transform your fitness routine and enjoy the myriad benefits that come with it. Remember, the key to success is consistency and progression, so keep lifting and striving towards your goals.

Back to blog

Best sellers

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym Major Fitness smith machine home gym spirit b52

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,499.99
From $1,499.99
$1,499.99
Major Fitness F22 Power Rack All-In-One Home Gym Major Fitness F22 Power Rack All-In-One Home Gym

Major Fitness F22 Power Rack All-In-One Home Gym

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $929.99
From $929.99
$929.99
Major Fitness Lightning F35 Wall-Mount Folding All-In-One Power Rack Home Gym Major Fitness home gym power rack lightning f35 black front view

Major Fitness Lightning F35 Wall-Mount Folding All-In-One Power Rack Home Gym

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $949.99
From $949.99
$949.99
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
From $219.99
From $219.99
$259.99
Major Fitness Rack Mounted Leg Extension Major Fitness Rack Mounted Leg Extension

Major Fitness Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
$389.99
$389.99
$389.99
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity：16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
$316.99
$316.99
Major Fitness 4ft Olympic EZ Curl Barbell Major Fitness 4ft Olympic EZ Curl Barbell

Major Fitness 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
$119.99
$119.99
$149.99

Recommended

Rebuilding Together: How We’re Supporting First Responders & Communities
Raymond Cai·
Rebuilding Together: How We’re Supporting First Responders & Communities
Read more
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2025 Major Fitness. All Rights Reserved.
© 2022-2025 Major Fitness. All Rights Reserved.