Weight lifting is more than just building strength—it also contributes to calorie burning, supports fat loss, and enhances overall metabolic function. While cardio is often praised for torching calories, resistance training plays a critical role in improving body composition and maintaining long-term results.

So how many calories can you burn during a strength session—and what factors influence it?

How Many Calories Does Weight Training Burn?

The number of calories burned during weight lifting varies from person to person and depends on multiple factors, including body weight, workout duration, intensity, and training style.

Rough estimates show that:

  • Light lifting may burn about 200–250 calories per hour

  • Intense sessions with minimal rest and heavier weights may burn 350–500 calories per hour

To get a more accurate estimate, consider using:

  • A smart watch or fitness tracker

  • Online calorie calculators that use METs (Metabolic Equivalent of Tasks)

  • Apps that account for your weight, pace, and time spent lifting

Keep in mind that lifting weights also increases your afterburn effect—you may continue to burn calories for hours post-workout as your muscles recover.

Factors That Affect Calorie Burn During Weight Lifting

Several personal and workout-related elements impact how many calories you burn:

1. Body Weight
Heavier individuals expend more energy when moving, resulting in greater calorie burn. That’s partly due to a higher energy demand from larger organs and muscle mass.

2. Age
As we age, muscle mass naturally declines, reducing our basal metabolic rate (BMR). Lifting weights can slow this process and help maintain a higher calorie-burning potential.

3. Biological Sex
On average, men have higher muscle mass and testosterone levels, which increases both resting metabolism and calorie burn during exercise. Women still benefit greatly from weight lifting but may need more volume to achieve similar energy expenditure.

4. Training Style and Intensity
Lifting heavier weights, reducing rest between sets, and incorporating compound movements (like squats or deadlifts) elevate your heart rate and increase total calories burned.

Progressive overload—gradually increasing the weight or intensity—helps boost both muscle gains and energy expenditure over time.

Weight Lifting vs. Cardio: Which Burns More Calories?

Cardio workouts, such as running or cycling, often result in a higher immediate calorie burn compared to weight lifting. However, strength training has long-term advantages.

Comparison Example (30-minute session):

  • Running (moderate pace): ~300–350 calories

  • Vigorous lifting: ~200–250 calories

While cardio may burn more during the workout, lifting weights builds lean muscle, which increases resting calorie burn—helping your body use more energy even when you're not exercising.

Combining both cardio and resistance training may offer the best results for fat loss and metabolic health.

Maximizing Calorie Burn With Resistance Training

To make your strength sessions more effective for calorie burning:

  • Use compound lifts (e.g., squats, bench press, deadlifts) that recruit multiple muscle groups

  • Keep rest intervals short (30–60 seconds) to maintain elevated heart rate

  • Add supersets or circuits for continuous movement

  • Gradually increase weight or training volume over time

  • Maintain consistency in both frequency and effort

Safety Tips for Lifting Weights

To reduce injury risk and optimize results:

  • Learn proper technique: Poor form increases the risk of strains and joint issues. Consider working with a trainer, especially when starting out.

  • Strengthen supporting muscles: Core and stabilizing muscles improve balance and help with heavier lifts.

  • Avoid overtraining: Allow 48–72 hours of recovery between sessions targeting the same muscle group.

  • Increase weight gradually: Don’t exceed a 5–10% increase per week in load or intensity.

  • Pair with cardio and mobility work: Combine lifting with walking, biking, or yoga for overall health.

  • Prioritize sleep and hydration: Both are essential for recovery and performance.

  • Eat a nutrient-dense diet: Focus on lean protein, complex carbs, healthy fats, and vegetables to fuel workouts and support muscle repair.

The Role of Nutrition in Weight Training and Calorie Burn

A proper diet supports both performance and post-exercise recovery. Here’s how to optimize it:

Before Workout:
Eat a light meal or snack with carbs and protein 30–60 minutes before training. Example: Greek yogurt with fruit or a banana with peanut butter.

After Workout:
Consume 20–40 grams of protein and some carbohydrates to replenish glycogen and support muscle repair. Aim to eat within two hours after lifting.

Daily Protein Needs:
Strength training increases your protein requirements. Most active adults should aim for 1.6–2.2 grams of protein per kilogram of body weight per day for optimal muscle retention and fat loss.

Summary

Weight lifting is an essential tool for building strength, boosting metabolism, and supporting long-term calorie burn. While it may not burn as many calories per session as cardio, it builds lean muscle that helps your body burn more energy at rest.

Combining resistance training with proper nutrition, rest, and aerobic activity creates a powerful formula for fat loss and improved fitness. Regardless of your starting point, consistent strength training can have lasting impacts on your overall health and energy balance.