How many calories does weight lifting burn per hour?

Weight lifting burns 180-400 calories per hour depending on intensity. Moderate lifting burns about 220 calories/hour for a 155 lb person. Circuit training with minimal rest burns 400-500 calories/hour due to elevated heart rate.

Does weight lifting burn fat?

Yes, weight lifting burns fat both during and after workouts. While cardio burns more calories during exercise, lifting creates an 'afterburn' effect (EPOC) and builds muscle that increases daily calorie burn by 50-100+ calories per day.

Is cardio or weight lifting better for weight loss?

Both are important. Cardio burns more immediate calories; weight lifting builds metabolism-boosting muscle. Studies show combining both is most effective for fat loss while preserving muscle. Aim for 2-3 days each per week.

How long should a weight lifting session be?

Effective weight lifting sessions are typically 45-75 minutes. Shorter sessions (30 min) work for focused training. Beyond 75 minutes, fatigue reduces effectiveness. Quality and intensity matter more than duration.

Does lifting heavy burn more calories than lifting light?

Lifting heavier weights burns more calories per set due to greater muscle activation. However, lighter weights with more reps and shorter rest periods can burn similar total calories. Compound exercises (squats, deadlifts) burn the most.

All Exercises

strength

Calories Burned Weight Lifting

Weight lifting burns calories during the workout and builds muscle that increases your resting metabolism. While cardio burns more calories per minute, strength training's muscle-building effect helps you burn more calories 24/7, making it essential for long-term weight management.

~123 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

123 calories

Weight Lifting for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of weight lifting at moderate intensity (MET 3.5)

Body Weight	Calories Burned
120 lbs (54 kg)	95 cal
140 lbs (64 kg)	111 cal
155 lbs (70 kg)Reference	123 cal
170 lbs (77 kg)	135 cal
185 lbs (84 kg)	147 cal
200 lbs (91 kg)	159 cal
220 lbs (100 kg)	175 cal