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Weight Lifting Energy Expenditure
Weight lifting burns fewer calories during the activity itself compared to cardio exercises, but it provides unique metabolic benefits. Resistance training builds lean muscle mass, which increases your basal metabolic rate (BMR). Every pound of muscle burns approximately 6-7 calories per day at rest, compared to just 2 calories per pound of fat.
The calorie burn from weight lifting depends on several factors: the amount of weight lifted, the number of sets and reps, rest periods between sets, exercise selection (compound vs isolation), and overall workout intensity. Circuit-style training with minimal rest burns significantly more calories than traditional bodybuilding with long rest periods.
The MET Formula
The Compendium of Physical Activities assigns MET values to various forms of resistance training. A MET of 1.0 represents resting energy expenditure. Weight lifting at moderate intensity has a MET of approximately 5.0, meaning it burns 5 times the calories of rest.
MET Values by Exercise Type
| Exercise Type | MET | Cal/30min (170lb) |
|---|---|---|
| Light machines | 3.5 | 135 |
| Moderate free weights | 5.0 | 193 |
| Heavy powerlifting | 6.0 | 232 |
| Circuit training | 8.0 | 309 |
| Bodyweight exercises | 3.8 | 147 |
The Afterburn Effect (EPOC)
Excess Post-Exercise Oxygen Consumption (EPOC) is the increased calorie burn that continues after your workout ends. Weight lifting produces a greater EPOC than steady-state cardio. Studies show EPOC from intense resistance training can elevate metabolism for 24-72 hours post-workout, adding an extra 6-15% to total workout calories burned.
Frequently Asked Questions
How many calories does 1 hour of weight lifting burn?
A 170-pound person burns approximately 360-460 calories per hour of moderate-intensity weight lifting. High-intensity circuit training can burn 500-700 calories per hour. These numbers include only the calories burned during the workout, not the afterburn effect.
Does muscle burn more calories than fat?
Yes. Each pound of muscle burns about 6-7 calories per day at rest, while fat burns only about 2 calories. Gaining 10 pounds of muscle increases daily resting calorie burn by approximately 50-70 calories, or 350-490 calories per week.
Should I do cardio or weights to burn more calories?
Cardio burns more calories per session, but weight lifting builds muscle that elevates your baseline metabolism. A combination of both is ideal for long-term fat loss. The best approach is to prioritize weight training 3-4 days per week and add 2-3 cardio sessions.