How many calories do weight training workouts burn?
Harvard Medical School provides the following estimates of how many calories weight training workouts may burn. By raising the intensity of your weight training, and by lifting heavier weights you can further increase the amount of calories burned at training. Also, keep in mind that lifting heavier weights boosts your metabolism more AFTER weight training has finished, than if you use lighter weights.
A general weight training session of 30 minutes will burn the following:
90 calories if you weigh 56kg
112 calories if you weigh 70kg
133 calories if you weigh 84kg
A vigorous weight training session of 30 minutes will burn the following:
180 calories if you weigh 56kg
223 calories if you weigh 70kg
266 calories if you weigh 84kg
Recent studies have found that weight training workouts that involve more strength gain focused exercises burn higher calories than the above estimates.
The take home message is, if you want to build a leaner and more toned body, then weight training sessions that are intense, focused on developing strength and lifting heavier weights, will help tap into greater amounts of calories.