How Many Calories Does 1 Hour of Weight Training Burn? Realistic Estimates & Tips

Ever finished a solid hour in the weight room and wondered, “Did I actually burn enough to earn that post-workout snack?” If you’ve asked yourself how many calories does 1 hour of weight training burn, you’re not alone. Whether you’re lifting for fat loss, strength, or general health, understanding calorie burn from resistance training helps you plan workouts and nutrition realistically.

Quick answer: a realistic calorie range

There’s no single number that fits everyone, but a helpful rule of thumb is:

• Moderate-paced weight training: roughly 200–300 calories per hour for an average 150-lb (68 kg) person
• Vigorous circuits or heavy compound lifting: 350–500+ calories per hour depending on body weight and intensity

These are gross calorie estimates during the session. High-intensity strength work can also create an afterburn effect (EPOC) that adds another 6–15% more calories over the next few hours.

How many calories does 1 hour of weight training burn? Factors that change the number

Now let’s unpack why the range is wide. Several variables determine how many calories you burn during a strength workout:

Body weight and body composition

Heavier people burn more calories doing the same activity because moving a larger mass requires more energy. More muscle mass also increases resting metabolic rate, so long-term strength training can increase overall calorie burn.

Workout intensity and structure

Slow, steady sets with long rests burn fewer calories per minute than fast-paced supersets, circuits, or barbell complexes. Fewer rests and higher heart rate = higher calorie burn.

Exercise selection

Compound lifts (squats, deadlifts, bench press, rows) recruit more muscle and burn more calories than isolation movements (bicep curls, tricep kickbacks).

Fitness level

Beginners may find workouts more taxing at first (burning more calories), but as you adapt you’ll need to increase intensity or volume to maintain the same calorie burn.

Duration and rest

An hour with 40 minutes of actual work and 20 minutes of rest looks very different from an hour of non-stop circuits. Track active work time for better accuracy.

How to estimate your personal calorie burn

Want a more specific estimate? Use this simple MET-based method (rough but useful):

• Light/moderate lifting ≈ 3 METs; vigorous strength training ≈ 6 METs
• Calories per minute = (MET × 3.5 × weight in kg) / 200
• Multiply by total minutes worked

Example: A 75 kg person doing vigorous lifting (6 METs) burns ≈ (6×3.5×75)/200 ≈ 7.9 kcal/min → ≈ 474 kcal/hour.

Practical tips to maximize calorie burn (without wasting energy)

• Prioritize compound movements: Squats, deadlifts, lunges, presses, and rows increase overall demand.
• Use supersets and circuits: Pair antagonistic muscles or full-body movements to keep the heart rate up.
• Shorten rest strategically: 30–90 seconds depending on your goal—shorter rests increase calorie burn, longer rests build strength.
• Include tempo and density training: Slow eccentrics or EMOMs (every minute on the minute) change stimulus and intensity.
• Progressive overload: Increase weight, reps, or density over weeks to maintain or increase burn.

Sample 1-hour workout variations (with rough calorie cues)

These examples assume a 150–180 lb person; adjust expectations up or down with body weight/intensity.

• Beginner (moderate pace, ~250 kcal): 10 min warm-up, 3 sets × 8–10 reps for 4 compound movements, 60–90s rest, 10 min core/finish, cool-down.
• Intermediate circuit (higher intensity, ~350 kcal): 10 min warm-up, 4 rounds of: 8 deadlifts, 10 push-ups, 12 goblet squats, 15 rows (30–45s rest between rounds), 10 min mobility.
• Advanced metabolic session (vigorous, ~450+ kcal): 10 min dynamic warm-up, 5 rounds of a 10-minute EMOM with barbell complexes or kettlebell swings, short rests, finish with sprint intervals or farmer carries.

Nutrition and lifestyle tips to support your workouts

• Fuel smartly: Eat a balanced meal with carbs & protein 1–3 hours before training for energy and recovery.
• Prioritize protein: 0.7–1.0 g/lb bodyweight to support muscle repair and metabolic health.
• Hydrate: Even mild dehydration reduces performance and perceived effort.
• Sleep matters: Poor sleep blunts workout intensity and recovery—aim for 7–9 hours.
• Track consistency: Calories burned in one session are one piece of the puzzle; daily movement and diet determine results.

Real-world examples: what these numbers mean

Case 1: Emma, 35, 150 lbs, beginner strength session—she burns ~220–280 calories in a steady session. She adds daily walks and improves nutrition, gradually increasing her weekly calorie deficit.

Case 2: Marcus, 40, 200 lbs, advanced lifter—he performs dense circuits and heavy complexes, burning ~450–600 calories in an hour and benefiting from added EPOC due to higher intensity.

Takeaway: Your numbers will vary, but consistent progressive training plus sensible eating produces sustainable fat loss and improved fitness.

Frequently Asked Questions

1. Does weightlifting burn more calories than cardio?

It depends. Steady-state cardio (jogging, cycling) may burn more calories per hour at the same relative intensity, but weight training builds muscle which raises resting metabolic rate and yields long-term benefits. Combining both is often best.

2. What is the afterburn effect (EPOC) and how big is it?

EPOC stands for excess post-exercise oxygen consumption—the extra calories your body uses to recover after intense workouts. For typical weight sessions, EPOC might add 6–15% more calories; high-intensity or heavy resistance work yields a larger effect.

3. Are fitness trackers accurate for weight training?

Most wearable devices estimate calorie burn using heart rate and movement algorithms. They can be reasonably accurate for steady cardio, but for weight training their estimates can vary. Use them as a general guide and focus on trends over absolute numbers.

Conclusion — Take that first step

So, how many calories does 1 hour of weight training burn? Expect a range—roughly 200–500+ calories depending on your weight, workout intensity, and structure, plus some afterburn. The best approach is consistent, progressive training combined with smart nutrition and recovery.

Ready to design a program that fits your goals? Check our internal resources for tailored routines and guidance: explore our workout routines, review practical nutrition guides, and browse lifestyle ideas under wellness tips. Start tracking your progress today, tweak intensity to match your goals, and celebrate the small wins along the way.