Calories Burned Weight Lifting (Moderate)
Weight Lifting (Moderate) Calorie Calculator
Calculate calories burned during weight lifting (moderate)
Calories Burned by Duration (70kg / 154lbs)
| Duration | Calories |
|---|---|
| 15 minutes | 61 kcal |
| 30 minutes | 122 kcal |
| 45 minutes | 184 kcal |
| 60 minutes | 245 kcal |
| 90 minutes | 368 kcal |
| 120 minutes | 490 kcal |
Calories Burned by Weight (30 minutes)
| Weight | Calories |
|---|---|
| 55 kg (121 lbs) | 96 kcal |
| 65 kg (143 lbs) | 114 kcal |
| 75 kg (165 lbs) | 131 kcal |
| 85 kg (187 lbs) | 149 kcal |
| 95 kg (209 lbs) | 166 kcal |
| 110 kg (243 lbs) | 192 kcal |
About Weight Lifting (Moderate)
Weight Lifting (Moderate) is a resistance training method that builds muscular strength and endurance. With a MET value of 3.5, 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 3.5, weight lifting (moderate) burns about 245 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. weight lifting (moderate) 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.