How Many Calories Does Weight Training Burn?
A 70 kg person burns about 175 calories in 30 minutes of Weight Training; the figure rises with body weight and duration.
Weight Training calorie calculator
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This is an estimate; it varies with intensity, fitness and metabolism.
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How many calories does Weight Training burn?
Strength training with free weights or machines is an exercise that supports muscle mass.
Total time can be misleading in weight training: a large share of a one-hour session is spent resting between sets. What drives the figure is the time under load and how much muscle mass the movement involves.
Weight Training calories by weight and duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 50 kg | 63 | 125 | 188 | 250 |
| 60 kg | 75 | 150 | 225 | 300 |
| 70 kg | 88 | 175 | 263 | 350 |
| 80 kg | 100 | 200 | 300 | 400 |
| 90 kg | 113 | 225 | 338 | 450 |
| 100 kg | 125 | 250 | 375 | 500 |
| 110 kg | 138 | 275 | 413 | 550 |
| 120 kg | 150 | 300 | 450 | 600 |
The figures above assume a moderate session with short rests between sets.
Values in the table are kilocalories (kcal), calculated as MET × weight × time; this page uses a MET value of 5 for Weight Training. Use the calculator above for figures in between.
What changes the calories burned by Weight Training?
- Rest length: a session with three-minute rests produces less work in the same time.
- Exercise choice: multi-joint lifts involve more muscle mass than single-joint ones.
- Load and reps: weight and repetitions together set the work done per set.
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Frequently asked questions
How many calories does Weight Training burn in one hour?
A 70 kg person burns about 350 calories in one hour (60 minutes) of Weight Training. Heavier people and longer sessions burn more.
How does body weight affect calories burned by Weight Training?
Calories burned rise with body weight: a 90 kg person burns about 225 calories in 30 minutes of Weight Training, while a lighter person burns less in the same time.
How long does it take to burn 300 calories with Weight Training?
A 70 kg person burns 300 calories in about 51 minutes of Weight Training. A heavier person reaches the same figure in less time.
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