
Does strength training burn calories? Yes, and a whole lot more. It revs your metabolism, reshapes your body, and torches fat even after your workout.
Strength Training and Calorie Burn: What Does the Science Say?
When most people think about burning calories, they picture treadmills and spin bikes. But here’s the truth: strength training burns calories both during and after your workout, thanks to a physiological phenomenon called the afterburn effect (aka EPOC).
While a strength session may burn fewer immediate calories than cardio, it ignites long-term fat loss by increasing your basal metabolic rate (BMR). The more lean muscle mass you carry, the more energy your body needs at rest.
And guess what? Lifting weights is anaerobic exercise, which means your body burns fuel differently than in steady-state cardio. This is where resistance strength training workouts shine. Studies have shown they enhance resting metabolic rate, which helps you break through a weight loss plateau.
How Many Calories Does Lifting Weights Burn?

So, how many calories does lifting weights burn? That depends on a few things:
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Your current weight and muscle mass
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Workout intensity and rest periods
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The types of strength training you choose
On average:
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A 155-pound person burns 112–223 calories in a 30-minute weightlifting session
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Heavier individuals burn more; compound exercises like deadlifts and squats burn more, too
Comparison Chart – Calories Burned per 30 Minutes
Activity |
Calories (155 lbs) |
Calories (185 lbs) |
Light strength training |
112 |
133 |
Heavy lifting (circuit-style) |
223 |
266 |
HIIT resistance workout |
250+ |
300+ |
But here’s the important thing: the post-workout calorie burn is real. Thanks to EPOC, your body keeps burning calories for up to 48 hours after a tough session.
Strength Training vs. Cardio for Fat Loss

You’ve heard it before: cardio is king for fat loss. But let’s unpack that.
Strength training for weight loss may actually be more effective over time. Here’s why:
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It prevents muscle loss during a calorie deficit
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It reshapes your body composition, think leaner, not just lighter
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It boosts long-term fat burn via muscle building and calorie burn
This doesn’t mean you have to ditch the treadmill. In fact, cardio and strength training together make a powerful fat-burning duo.
Try hybrid strength training or cardiovascular and strength training circuits to get the best of both worlds.
Types of Strength Training That Burn the Most Calories

Not all strength workouts are created equal. Want maximum calorie burn? These are your best bets:
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Compound exercises (squats, lunges, presses)
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Dumbbell strength training and kettlebell flows
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Bodyweight HIIT with progressive overload
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Functional strength training (spoiler alert: it's perfect for everyday life)
For strength and conditioning training, keep rest periods short and intensity high. That’s how you build lean muscle and torch fat.
You Can Also Explore:
Home squat strength training fitness equipment set
Multi-Functional Fitness Resistance Bar
Why Strength Training Works for Everyone
One of the best strength training benefits is its versatility. Whether you’re a runner, a senior, or just getting started, there’s a plan that fits.
Who Should Strength Train?
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Strength training for runners: Improves endurance and reduces injury
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Strength training for seniors: Builds bone density and preserves mobility
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Beginner core strength training: Improves posture and prevents back pain
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Female strength training routine: Supports hormonal balance and fat loss
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Strength training plan for women: Tones, strengthens, and builds confidence
And if you’re just starting? Try a beginners strength training workout using simple strength training equipment like resistance bands or light dumbbells.
Need gear? Browse the full range at our strength training shop.
Strength Training for Fat Loss: What Actually Works?
To burn fat effectively, your workout should include:
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Progressive overload: Increasing weights or reps over time
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Short Rest Periods: Keep them short to maintain heart rate
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Upper body strength training mixed with lower body movements
Bonus: Resistance workouts help preserve muscle during a cut, which protects your metabolism.
Add in grip strength training, low-impact strength training, and expiratory muscle strength training for extra endurance and control.
Whether you’re aiming for body composition changes or just blasting fat, lifting delivers.
Building Your Calorie-Burning Strength Training Program
Want a strength training program for muscle growth and fat loss? Here's how to structure it:
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3–4 sessions per week
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Focus on major muscle groups
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Include compound lifts + core
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Alternate push/pull days
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Mix in HIIT or hybrid strength training once a week
Keep the workouts short (30–45 minutes). Quality > quantity.
Need help getting started? Explore our running gear, cycling gear, and outdoor voices collections for apparel that moves with you.
The Role of Muscle in Metabolism and Calorie Burn
More muscle means more calories burned at rest. That’s the power of metabolism and resistance training.
Because lean muscle tissue is metabolically active. It takes more energy to maintain than fat, which means you’ll burn more calories even when you’re chilling on the couch.
Want to kickstart this effect?
Focus on hypertrophy, building muscle size through strategic resistance training and energy expenditure.
And no, you don’t need to "bulk." Women, especially, can benefit from female strength training routines that sculpt and tone without adding unwanted size.
You Can Also Read: What Is Kundalini Yoga?
Strength Workouts That Keep Calories Burning All Day
Not all workouts have equal staying power. To maximize calories burned during strength training, look for:
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Full-body circuits using minimal rest
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Bodyweight & dumbbell combos
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High afterburn effect (EPOC) movements
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Hybrid strength and HIIT sessions
These styles ramp up your heart rate and trigger extended fat burn. Want inspiration? Check out our curated yoga and strength training programs that fit any schedule or goal.
Read More: What Is Functional Strength Training?
Final Thoughts: Does Strength Training Burn Calories? Absolutely.
So, does strength training burn calories? Absolutely, during, after, and even while you're sleeping. Whether your goal is fat loss, endurance, or simply feeling stronger, lifting weights belongs in your fitness plan.
Ready to get started? Equip yourself with gear that works as hard as you do. Browse our full selection of strength training essentials or explore curated collections for running, cycling, outdoor adventures, and yoga.
FAQs
What is functional strength training?
Functional strength training focuses on movements that mimic everyday activities, like squatting, lifting, or twisting. It's ideal for improving real-world strength and coordination while burning calories efficiently.
Does strength training burn fat?
Yes. Strength training burns calories during the session and increases muscle mass, which leads to higher fat loss over time, even at rest.
Is yoga strength training?
Some forms of yoga, like power yoga or vinyasa, include bodyweight resistance, which can support strength building. While not traditional strength training, it complements it well.
Does strength training burn more calories than cardio?
During the session, cardio may burn more. But strength training creates a longer post-workout calorie burn, especially with high-intensity or circuit-based formats.