To lose weight or get fit, people prefer to opt for lifting heavy weights. Lifting weight has been proven to speed up getting into the right shape. Weight lifting is one of the building blocks of most fitness routines. It is in terms of its effect on strength gains and calorie blocks. Thus, everyone wants to know how many calories one can burn by weightlifting. Calorimetry during this lift can be an important aspect of optimizing the weight-training regimen to maximize performance efficiency and recovery toward the envisioned goals.
This article will discuss factors influencing calories burned in weight training and offer valuable tips for incorporating them into your training sessions.
The Science Behind Calorie Burn
During weight training, the body burns energy to support muscle contractions and stability, and tissues are repaired after the workout. Caloric expenditure during weight training depends on several factors:
- Body Weight and Composition - Heavier individuals burn more calories because their bodies require more energy to perform the same tasks.
- Intensity and Volume - High-intensity weightlifting (fewer reps with heavier weights) burns more calories during the session.
High-rep training (more reps with lighter weights) stretches calorie burn over a longer interval.
- Workout Time - Longer workouts result in a greater caloric expenditure, but so does intensity, for that matter.
- After-Burn Calorie Expenditure - Resistance training also causes an "afterburn," or Excess post-exercise oxygen consumption (EPOC), in which calorie burning continues for some time after the exercise.
How Many Calories Does Weight Training Burn?
Estimating how many calories you burn while weight-training depends on various factors and differs from person to person, but a rough estimate may give you a ballpark figure.
Moderate Weightlifting:
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- A 150-pound individual expends about 180–266 calories in half an hour.
- For instance, a 200-pound subject spends about 240-355 calories during the same period.
Heavy-Weight Exercise:
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- Heavyweight exercise within the 30-minute interval could burn 200 to 400 calories, depending on how intensely it is combined with breaks.
Increasing Calorie Utilization Through Weight Exercises
For a greater expenditure of calories during weight training, try any of the following methods:
1. Compound Movements - Compound movements like squats, deadlifts, and bench presses involve many hip and hip muscle groups. They are considered more energy-intensive and burn calories rather quickly.
2. Shorten Rest Intervals - When you have shorter rest periods between sets, your heart rate stays elevated, increasing calorie burn.
3. Use Supersets or Circuit Training - Stack exercises one right after the other without a break to add more intensity and burn more calories.
4. Add Progressive Overload - Gradually increase load or reps to challenge your muscles and augment calorie burn.
5. Emphasize EPOC - Do heavier weights with fewer reps to maximize afterburn and make sure to burn calories long after the workout is done
Why is Weightlifting Specially Effective for Weight Loss?
Cardio is linked to burning calories, but weightlifting is special for a few reasons:
Muscle Building - It increases muscle mass, and increased muscle mass promotes your resting metabolic rate, enabling you to burn more calories at rest.
Reduces Long-Term Muscle Loss - Weight lifting minimizes muscle loss while losing weight and keeps the body composition leaner than that maintained through cardio alone.
Improves Fat Oxidation - Your body learns how to burn more fat as fuel by training in strength regularly.
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Tips to Track Calories Burned During Weightlifting
Accurately estimating calories burned in weight training requires monitoring tools:
- Fitness Trackers: Devices with heart rate monitors can give an approximate calorie count.
- MET Values: Use metabolic equivalent (MET) tables to calculate calorie burn based on weight and workout intensity.
- Personalized Assessments: Consult with fitness experts or use advanced body composition analysis for precise data.
Conclusion
So, how many calories does lifting weights burn? This depends on several factors, including weight, intensity, and workout duration. One thing is clear: weightlifting is a mighty tool for building strength, burning calories, and maintaining long-term fat loss.
We at Forty Health focus on helping you attain your desired fitness levels by providing medical solutions like TRT or GLP-1 medications weight loss. Contact us to get your testosterone levels checked to see if you might be eligible!
Do you want to progress in your weightlifting journey? Join us at Forty Health and take each lift one step closer to achieving your goals.
