How Many Calories Burned Strength Training? A Complete Guide
Strength training is one of the best ways to stay fit. You can achieve a fit lifestyle by doing strength training regularly. However, before heading to a session, many people wonder how many calories are burned in strength training.
Well, there is no straightforward answer. The reason is that factors like exercise types, duration, and body weight are crucial factors in strength training. You can burn 100-200 calories with 30 minutes of strength training.
Reading this comprehensive guide, let’s learn more about how strength training promotes calorie burn.
What is Strength Training?
Strength training consists of exercises that help build muscle. You can do strength training in different ways, such as resistance bands, weights, etc. Even your body weight can assist you in doing strength training.
The purpose of this type of exercise is to let your muscles grow stronger over time by lifting weights, doing bench press, etc.
Strength training offers many benefits, including improving strength, boosting metabolism, etc. A few options for strength training are,
- Machine-based training
- Resistance band training
- Isometric training
- Free weight training
- Bodyweight training
If you are a beginner and thinking of burning calories with the help of strength training, do the below exercises at Temple Fitness Franklin, TN.
- Push-ups
- Planks
- Squats
- Pull-ups
- Deadlifts
How Many Calories Burned Strength Training
The number of calories burned with strength training can vary due to factors such as exercise types, body composition, intensity, how long you are training, etc.
However, a 30-minutes of strength training will help you burn around 100-200 calories.
Let’s dive deep to learn more about the factors.
Factor #01: Exercise Types, Intensity, and Duration
Exercise intensity means the pace and speed of the training session. You must challenge yourself to increase the reps, sets, and weights over time. If you do the same number of reps or sets for a month and don’t increase the speed, you will burn fewer calories.
On the other hand, if you decide to do a combo of strength training and complete several reps and sets during the training session, calorie burn will be higher than before.
Here, the point is to challenge your body by increasing the intensity and duration of the exercise.
Factor #02: Body Weight and Fitness Level
You must wonder how body weight and fitness level are crucial in burning calories during strength training.
Let me explain!
If you lift weights for several years, your body will burn fewer calories.
In contrast, a beginner will burn more calories through a weight-lifting session than one who has been doing it for many years.
Similarly, if two persons do strength training for the same duration, the heavier person will burn fewer calories.
What are the Benefits of Strength Training?
Strength training can be the best solution, whether trying to burn calories or thinking about fine-tuning your body. Here are a few benefits you can enjoy with strength training.
Increases Fat Loss
When you do highly intense strength training, your body will consume more oxygen than usual. More oxygen usage means an extensive amount of fat loss.
As a result, your body's metabolic rate will increase. Finally, you will experience a greater amount of fat loss.
More Calories Burnt
Regular strength training is vital to burn more calories. If you do weight lifting regularly and increase the duration over time, more body muscles will engage during the exercise. Thus, your body will burn more calories than before.
Gives Relief from Stress
Generally, when you exercise, your body releases endorphins. As a result, you feel good. This means that strength training tends to help you manage stress better.
Strength training improves cognitive function and memory. This way, you will always want to do strength training, helping you think positively.
Improves Energy
Many people who do strength training regularly express better sleep. Meaning that they feel more rested when they go to bed. Even a minimal amount of strength training helps better sleep during the night.
So, if you ever need sound sleep, consider strength training.
Minimizes Injury Risk
Undoubtedly, strength training strengthens muscles. At the same time, you will have increased bone density. A combination of both benefits helps you minimize injury risk. Since muscle mass increases with strength training, you can prevent osteoporosis as you age.
Simultaneously, you can improve your posture by regularly doing strength training. Overall, you can prevent back injury.
Gives Healthy Bones and Heart
If you want to avoid heart disease, strength training is the best option. Those who do strength training daily are less prone to heart disease. Strength training reduces the glucose levels in the blood and blood pressure.
Read more: Best Equipment for Strength Training
Cardio vs. Strength Training - Which One Burns More Calories?
Cardio and strength training – are two beneficial exercises for burning calories. Generally, cardio burns more calories than strength training when similar effort is applied.
Here, we shared the differences between cardio and strength training so you can decide wisely to meet your fitness goal.
| Aspect | Cardio Training | Strength Training |
|---|---|---|
| Diet | Unprocessed foods need to be consumed during regular cardio training | Carbohydrate and protein should be the primary diet |
| Weight Loss | Reduces body fat faster | Promotes muscle tissue growth, hence aids fat loss a bit slower |
| Calorie Burn | Burns has a higher level of calories effectively | Burns higher levels of calories. Even it burns calories after the training session, which is known as the afterburn effect. |
| Muscle Building | Generally, best for fat loss and calorie burns | Suitable for muscle building |
| Heart Health | Strengthens heart muscles | Improves heart condition |
FAQ
How often should you do strength training?
At least twice or thrice per week is the best routine to maximize the benefits of strength training.
How Many Calories Burned Doing Squats
A minute of squats burns 15-25 calories.
How Many Calories Burned Lifting Weights for 30 minutes
A person can burn 90 – 150 calories by lifting weights for 30 minutes.
How Many Calories Burned Doing Bench Press
A moderate bench press session will burn 350 calories in an hour.
Conclusion
Hopefully, your answer to how many calories burned strength training is given. There is no confusion that strength training burns calories. You must focus on the exercise types and duration, and create a combo of strength training to maximize the benefits.
