Weightlifting typically burns between 200 and 600 calories per hour, depending on factors such as your body weight, the intensity of the workout, the weights lifted, rest periods, and the muscle groups targeted
. More specific estimates include:
- A 190-pound person burns about 272 calories per hour lifting weights
- A 150-pound person burns approximately 204 calories in 30 minutes of intense weight training, or about 408 calories per hour
- Moderate weightlifting for 30 minutes burns roughly 90–133 calories depending on body weight (125 to 185 pounds), with vigorous sessions burning nearly double that amount
- Generally, 30 minutes of weightlifting burns between 110 and 210 calories, depending on body weight and workout volume
The key factors influencing calorie burn are workout intensity (heavier loads, less rest, more compound movements), duration, and individual body weight. Weightlifting also increases muscle mass, which can raise your resting metabolic rate over time, contributing to more calories burned even at rest
. In summary, a typical weightlifting session burns approximately 200–400 calories per hour, but this can vary widely based on the factors mentioned.
