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How Many Calories Do You burn In A Weight Training Session?

Utsav Agrawal
Utsav Agrawal
This is one of the most asked questions, "How many calories you're burning while doing weight training." Well, the answer is not straightforward a specific number like all the other things in fitness and nutrition. It depends on a lot of factors like gender, work done, and load lifted, which we will discuss. But one thing to clear, often we overestimate the calories burn with weight training by a significant margin.

Check out this study, 52 healthy active subjects completed a workout consisting of seven exercises for 2-3 sets of 8-12 reps with a specific weight lifted. Then they estimated their calorie expenditure and the findings were

1) First of all the male subjects burned approximately twice as many calories as the female subjects

2) Overall, somewhere close to 75-300 kcal burned by the subjects in a complete weight training session
 
3) Excess Calories burned (EPOC) with resistance training after training was merely 7-8 kcal.

Overall the most influential factor on the calories burned during weight training seems to be gender and the total work done during the session. This doesn't mean weight training is not efficient if you are targetting weight loss rather it is the bang for your fitness buck as it will not only help in burning few calories but also help in improved body composition, posture correction and at the same time even improved health biomarkers.

References
https://www.ncbi.nlm.nih.gov/pubmed/14552938

https://www.ncbi.nlm.nih.gov/pubmed/30768553

https://www.ncbi.nlm.nih.gov/pubmed/11404658