Calories Burned Olympic Lifting
Olympic Lifting Calorie Calculator
Calculate calories burned during olympic lifting
Calories Burned by Duration (70kg / 154lbs)
| Duration | Calories |
|---|---|
| 15 minutes | 105 kcal |
| 30 minutes | 210 kcal |
| 45 minutes | 315 kcal |
| 60 minutes | 420 kcal |
| 90 minutes | 630 kcal |
| 120 minutes | 840 kcal |
Calories Burned by Weight (30 minutes)
| Weight | Calories |
|---|---|
| 55 kg (121 lbs) | 165 kcal |
| 65 kg (143 lbs) | 195 kcal |
| 75 kg (165 lbs) | 225 kcal |
| 85 kg (187 lbs) | 255 kcal |
| 95 kg (209 lbs) | 285 kcal |
| 110 kg (243 lbs) | 330 kcal |
About Olympic Lifting
Olympic Lifting is a resistance training method that builds muscular strength and endurance. With a MET value of 6.0, it provides moderate calorie burn during the session, plus increased metabolism for hours afterward through excess post-exercise oxygen consumption (EPOC).
Benefits
- Increases muscle mass and metabolic rate
- Strengthens bones and connective tissue
- Improves functional strength for daily activities
- Enhances body composition and physique
Programming Tips
Train each major muscle group 2-3 times per week. Use progressive overload by gradually increasing weight, reps, or sets over time. Allow 48 hours between training the same muscle group for recovery.
Safety
Learn proper form before adding heavy weight. Use a spotter for exercises like bench press and squats. Warm up with lighter weights before working sets.
Frequently Asked Questions
With a MET of 6.0, olympic lifting burns about 420 calories per hour for a 70 kg person. Additionally, strength training increases post-exercise calorie burn through the EPOC effect.
Most people benefit from strength training 3-5 days per week. Ensure adequate rest between sessions targeting the same muscle groups, typically 48-72 hours.
Yes. olympic lifting builds lean muscle mass which increases your resting metabolic rate, meaning you burn more calories throughout the day. Combined with proper nutrition, it is highly effective for body composition improvement.