How Many Calories Does 1 Hour of Weightlifting Burn - Rip Toned

How Many Calories Does 1 Hour of Weightlifting Burn

Curious about the calorie-burning benefits of weightlifting?

Delving into the realm of fitness and exercise, understanding the caloric expenditure associated with weightlifting is critical to optimizing your workouts and achieving your health goals. Contrary to common misconceptions, weightlifting is a potent calorie-burning activity that builds muscle and aids in torching calories long after your session ends.

Exploring how many calories are burned during a one-hour weightlifting session unveils valuable insights into the metabolic impact of this strength-training regimen.

Unveiling the calorie-burning potential of weightlifting can empower you to make informed decisions regarding your fitness routine and overall wellness journey.

The Basics of Weightlifting and Its Impact on Calorie Burn

Weightlifting, also known as resistance or strength training, is a form of physical activity involving using weights to build and strengthen muscles. This type of exercise can take various forms, including traditional barbell and dumbbell exercises, bodyweight exercises, and even resistance bands.

The primary goal of weightlifting is to apply resistance or tension to your muscles, forcing them to work harder than they are used to. As a result, muscle fibers are torn down during the workout but are repaired stronger during rest periods. Another great thing you can do to maximize calories burned by lifting weights is to incorporate high-intensity interval training (HIIT) into your routine. By combining short bursts of intense exercises with brief rest periods, HIIT helps boost your metabolism and torch more calories in a shorter amount of time.

Factors That Impact Calorie Burn During Weightlifting

The number of calories burned during weightlifting varies based on several factors, including an individual's gender, age, weight, body composition, and intensity level. Here are some key factors that can affect the calorie burn during a one-hour weightlifting session:

  • Gender: On average, men tend to have a higher muscle mass and lower body fat percentage than women, resulting in a higher caloric expenditure during weightlifting.
  • Age: As we age, our metabolism tends to slow down, decreasing the number of calories burned during exercise. However, regular weightlifting can help combat this effect by building and maintaining muscle mass.
  • Weight: The more you weigh, the more energy your body requires to perform physical activities like weightlifting, resulting in a higher calorie burn.
  • Body composition: People with a higher percentage of lean muscle mass tend to burn more calories at rest and during exercise than those with higher body fat. With regular weightlifting, individuals can increase their lean muscle mass and improve their overall body composition.
  • Intensity level: The intensity of your weightlifting session is also a significant factor in determining the number of calories burned. The higher the intensity, the more energy your body will require to perform the movements, resulting in a higher caloric expenditure.

In weight training, the intensity is usually measured by the amount of weight lifted and the number of repetitions performed. For example, lifting heavier weights for fewer reps will result in a higher-intensity workout than lifting lighter weights for more reps.

How Many Calories Are Burned During 1 Hour of Weightlifting?

According to Harvard Health Publishing, a person weighing 155 pounds can expect to burn approximately 112 calories during a 30-minute weightlifting session. This means an hour-long weightlifting session can burn around 224 calories for the same individual. However, this number may vary depending on intensity level and exercise type.

In comparison, running at a moderate pace for an hour burns around 606 calories for someone weighing 155 pounds. At the same time, cardio activities may seem to have a higher caloric expenditure, but incorporating weightlifting into your routine offers long-term benefits such as increased muscle mass and improved metabolism.

What Are the Benefits of Lifting Weights?

Besides burning calories, weightlifting offers numerous benefits for your physical and mental well-being. Here are some advantages of incorporating weightlifting into your fitness routine:

  • Builds muscle: Weightlifting is a fantastic way to build and strengthen muscles, improving strength, endurance, and overall body composition.
  • Increases metabolism: As mentioned earlier, regular weightlifting helps increase lean muscle mass, boosting your metabolism. This means that even when you're not working out, your body will continue to burn more calories at rest. Having a higher metabolism is crucial to lose weight and maintain a healthy body weight.
  • Improves bone density: Weightlifting is a weight-bearing activity that can pressure bones and stimulate new bone growth. This helps improve bone density and reduces the risk of osteoporosis.
  • Boosts confidence: Seeing progress and improvements in your strength and appearance through weightlifting can boost self-esteem and confidence levels.

How Many Calories Can You Burn During Other Activities?

Now that we've established the caloric expenditure during weightlifting let's look at how it compares to other physical activities. Here are some examples of how many calories an individual weighing 155 pounds can expect to burn during one hour of various exercises:

Walking at a moderate pace:

While walking at a moderate pace, an individual weighing 155 pounds can expect to burn approximately 211 calories in one hour. This number may increase if the intensity or speed is increased.


A one-hour yoga session can burn around 298 calories for someone weighing 155 pounds. However, this number may vary depending on the type of yoga practiced and its intensity level.


One hour of swimming can burn around 423 calories for an individual weighing 155 pounds. Additionally, swimming offers a gentle, low-impact workout on the joints and muscles.

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Jump rope:

According to research, jumping rope at a moderate pace for one hour can burn over 1000 calories for someone weighing 155 pounds. It is a full-body workout that improves cardiovascular endurance and coordination.


A one-hour Pilates session can burn around 252 calories for an individual weighing 155 pounds. Like weightlifting, Pilates also focuses on building strength and improving body composition.

In terms of strength training workouts, there's no "one size fits all" approach regarding calorie burn. The more calories you burn depends on various factors, including exercise type, intensity level, and personal characteristics. But burn calories carefully and understand your body's limits to get the most out of your workouts.

5 Ways to Increase Your Daily Calories without Breaking the Calorie Bank

While weightlifting and other physical activities can help us burn calories, it's essential to ensure that we are consuming enough calories to support our overall health and well-being. Here are five easy ways to increase your daily calorie intake without overindulging or breaking the "calorie bank":

  • Include healthy fats: Adding healthy fats like avocados, nuts, and olive oil to your meals can increase the calorie content without adding unhealthy processed foods.
  • Snack smartly: Instead of reaching for high-calorie snacks like chips or cookies, opt for healthier options such as fruits, vegetables with hummus, or a handful of nuts.
  • Choose nutrient-dense foods: Foods that are rich in nutrients like fruits, vegetables, whole grains, and lean protein can provide a good balance of calories and essential vitamins and minerals.
  • Drink smoothies or protein shakes: Adding ingredients like nut butter, oats, or protein powder to your smoothies or shakes can make them more calorie-dense while providing essential nutrients.
  • Eat more frequently: Instead of three large meals, try incorporating smaller, more frequent meals and snacks throughout the day. This can help increase your daily caloric intake without feeling overly full or bloated. During weight loss or maintenance, it's crucial to maintain a balance between calorie intake and expenditure.

By making small changes to your diet and incorporating weightlifting into your fitness routine, you can achieve a healthy balance of calories in and out while improving overall body composition.


How to burn 1,000 calories in a 1-hour workout?

Burning 1,000 calories in a one-hour workout is challenging and not recommended for most individuals. It would require intense, high-intensity exercises such as running, cycling, or HIIT workouts. But weight lifting burns about 211-528 calories per hour.

How do you track calories burned during weightlifting?

You can use fitness trackers or calculators to estimate the number of calories you burn during weightlifting sessions. These tools take into account factors like gender, weight, and exercise intensity to provide a more accurate estimation.

Is it good to burn calories quickly?

Burning calories quickly can be beneficial for weight loss, but it's essential to do so in a healthy and sustainable manner. Rapidly burning calories may not always result in long-term weight loss and can potentially harm your overall health if done excessively or unsafely.

What is the 30 30 30 rule?

The 30-30-30 rule is a general guideline for weightlifting, suggesting that an individual should aim to complete 30 minutes of cardio, followed by 30 minutes of strength training and then another 30 minutes of cardio. However, this rule can be customized based on personal fitness goals and abilities.


In conclusion, unraveling the calorie-burning dynamics of a one-hour weightlifting session sheds light on its multifaceted benefits beyond muscle development. While the exact calorie expenditure varies based on factors like intensity, body weight, and workout duration, weightlifting emerges as a formidable ally in the quest for fitness and metabolic health.

The post-workout calorie burn, coupled with enhanced muscle mass and metabolic rate, underscores the significance of incorporating weightlifting into your exercise regimen for long-term calorie management and overall well-being.

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