How Many Calories are Burned by Weight lifting?
For resistance (weight) training, squats , slow or explosive effort, which is a typical intensity activity under the general description of weight lifting activities, the average calories burned by a person weighing 190 pounds (86 Kg) in 30 minutes is 215 Calories. In one hour resistance (weight) training, squats , slow or explosive effort will burn 431 Calories.
Summary of Weight lifting Information and Charts
To help you find the information you need, we first focus on resistance (weight) training, squats , slow or explosive effort which is the most common weight lifting activity. This is followed by the activities with the highest burn rate which is resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210), and the lowest which is resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance, giving the average calories burned per minute and per hour, along with food calorie equivalents and our new proprietary calories burned score© and calories burned rank©The calorie score gives an indication of the relative burn rate of the weight lifting activities measured as a percentage score out of 100 for the different weight lifting activities, where 100% is the maximum calorie burn which we estimate from running at a pace of 4 minutes per mile which is a world class speed for running for 30 mins.
The calorie rank is the rank of the weight lifting activity compared with all other 800 activities in our database to give an indication of the percentage of activities which have a higher or lower calorie burn. A rank of 1 means it is the highest ranking activity in terms or calorie burn and a rank of 100 means it is the activity with the lowest carlorie burn compared with all other activities.
Effect of Intensity on the Calorie Calculator
Although the above is a typical example for weight lifting, the calculator we use to determine the calories burnt depends on the intensity, duration and your body weight. At the bottom of the article we have a variety of different intensities which can be personalized based on your weight and the duration of the activities, using our free calculator.
Calorie Score and Calorie Rank for Weight lifting
At dietandfitnesstoday we have a new proprietary concept of a Calories Burned Score© and Calories Burned Rank©.
Calories Burned in 30 Minutes for a Typical weight lifting Activity
As we have previously mentioned Resistance (weight) training, squats , slow or explosive effort is a moderate and typical level of intensity for weight lifting and can be used as a general representative approximate measure for calories burnt by weight lifting. For this activity in 30 minutes an average man weighing 190 pounds (86 kg) burns 215 Calories, while an average woman weighing 163 pounds (74 kg), in 30 minutes burns 185 Calories.
Calories Per Minute
The calories burned per minute for Resistance (weight) training, squats , slow or explosive effort is 7 Calories per minute, for a typical man and for a typical female is 6 Calories per minute.
Calories Per Hour
The calories lost in one hour is 431 calories for a typical man, and 370 calories in one hour for a typical woman.
How to Burn 100 Calories
To burn 100 calories for a typical male would require 14 minutes of the activity resistance (weight) training, squats , slow or explosive effort and to burn 100 calories with the same weight lifting activity for a typical female would take 17 minutes.
Score and Rank
Resistance (weight) training, squats , slow or explosive effort has a Calorie Burned Score© of 19.20 out of 100 which means it gives a calorie burn of 19.20 % of the highest realistic calorie burn possible. This activity has a Calorie Burned Rank© of 71.00 out of 100 ie it is in the top 71.00 % of activities in terms of calorie burn. There are in fact 310.00 activities that have a higher calorie burn than resistance (weight) training, squats , slow or explosive effort
Equivalent Activities
The following activities burn the same number of calories as Resistance (weight) training, squats , slow or explosive effort -
- aerobic, low impact
- army type obstacle course exercise, boot camp training program
- ballet, modern, or jazz, general, rehearsal or class
- carrying 1 to 15 lb load, upstairs
- carrying 15 pound load (e.g. suitcase), level ground or downstairs
Comparison with Inactivity
30 mins of inactivity for example just sitting and watching television burns 43 calories for a typical man and 37 calories for a typical woman. Which means Resistance (weight) training, squats , slow or explosive effort burns 5.4 times more calories than the equivalent time of inactivity for an average man and 5.0 times more calories for an average female.
Food Calorie Equivalents
This level of 215 calories burnt by an average man resistance (weight) training, squats , slow or explosive effort is equivalent to 0.4 Big Macs, 0.8 snickers bar, 1.8 Starbucks Grande Skinny Lattes, 0.7 cheeseburgers, 0.8 slices of pizza or 0.6 large blueberry muffins.
For an average female burning 185 calories is equivalent to 0.3 Big Macs, 0.7 snickers bar, 1.5 Starbucks Grande Skinny Lattes, 0.6 cheeseburgers, 0.6 slices of pizza or 0.5 large blueberry muffins.
Weight Loss from Weight lifting
To answer the question how many pounds will I lose from the activity weight lifting? Taking this example of resistance (weight) training, squats , slow or explosive effort in 30 minutes, the weight loss for a typical man is a minimum of 0.03 pounds, and a typical woman would lose 0.03 pounds.
Based on 4 sessions per week of resistance (weight) training, squats , slow or explosive effort for a duration of 30 minutes per session, the approximate time taken to lose one pound is 8 weeks for a man and 8 weeks for a woman, assuming no other changes in lifestyle or eating habits.
The same 4 sessions per week of resistance (weight) training, squats , slow or explosive effort for a duration of 30 minutes per session, would lose 1kg in 4 weeks for a man and 4 weeks for a woman.
Weight lifting Activity with the Highest Calorie Burn
The highest number of calories burned for an average person is achieved by resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210). For this activity in 30 minutes an average man burns 259 Calories, while an average woman in 30 minutes burns 222 Calories.
This activity of resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210) has a Calories Burned Score© of 23.70 out of 100 which means it gives a calorie burn of 23.70 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 65.00 out of 100 ie it is in the top 65.00 % of activities in terms of calorie burn. There are in fact 229.00 activities that have a higher calorie burn than resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210)
Weight lifting Activity with the Lowest Calorie Burn
The weight lifting activity with the lowest calories burnt is resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance, which for an average man in 30 minutes burns 151 Calories, and for an average woman burns 129 Calories.
This activity of resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance has a Calories Burned Score© of 12.40 out of 100 which means it gives a calorie burn of 12.40 % of the maximum realistic calorie burn possible. This activity has a Calories Burned Rank© of 80.00 out of 100 ie it is in the top 80.00 % of activities in terms of calorie burn. There are in fact 486.00 activities that have a higher calorie burn than resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance
Average Calories Burned by Weight lifting
Based on the the list of 3 weight lifting activities, shown below, the average calories burned for an average male, weighing 190 pounds (86 kg) is 208 Calories for 30 minutes of weight lifting. The average burnt for an average female, weighing 163 pounds (74 kg) is 179 Calories for 30 minutes of weight lifting.
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| Calories Burned in 30 minutes of weight lifting for Average Male (M) and Female (F) (click to personalise). | |
| resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210) - calories Male=259 kcal, Female=222 kcal. | |
| resistance (weight) training, squats , slow or explosive effort - calories Male=215 kcal, Female=185 kcal. | |
| resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance - calories Male=151 kcal, Female=129 kcal. | |
You can browse other common activities from our database, from the links below or visit the compendium at https://sites.google.com/site/compendiumofphysicalactivities/home.