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

Ever finish a solid hour lifting and wonder, “Exactly how many calories did I burn?” Whether you’re tracking for fat loss, muscle gain, or just curious, that question matters. In this post we’ll answer how many calories does 1 hour of weight training burn, break down factors that change the number, give sample workouts and calorie estimates, and share practical tips to get the most from every session.

Why the answer isn’t simple

Calories burned during resistance training vary widely. Unlike steady-state cardio, weight training involves changing intensity, rest periods, compound moves, and the afterburn effect (EPOC). Your body weight, sex, fitness level, exercise selection, and how hard you push all change the total.

Key factors that affect calorie burn

• Body weight and composition — heavier people burn more calories for the same work.
• Training intensity — heavy sets with long rest vs. circuit-style minimal rest make a big difference.
• Exercise selection — compound lifts (squats, deadlifts) use more muscle than isolation exercises.
• Session structure — supersets, circuits, and metabolic conditioning raise heart rate and energy cost.
• Afterburn (EPOC) — intense sessions increase post-workout calorie burn for hours.

How many calories does 1 hour of weight training burn? (Real estimates)

Using MET values and real-world experience, here are reasonable ranges you can expect. MET = metabolic equivalent; kcal/hour ≈ MET × weight(kg) × 1.05.

• Light resistance training / circuit with long rest (≈ 2.5–3 METs): ~180–280 kcal/hour for a 70 kg (154 lb) person.
• Moderate effort weight training (≈ 3–4.5 METs): ~220–330 kcal/hour (70 kg).
• Vigorous strength training or metabolic conditioning (≈ 5–7 METs): ~370–740 kcal/hour depending on bodyweight and intensity.

Example calculations (approximate):

• 70 kg (154 lb) person, moderate session (MET 3): 3 × 70 × 1.05 ≈ 220 kcal/hour.
• 90 kg (198 lb) person, vigorous session (MET 6): 6 × 90 × 1.05 ≈ 567 kcal/hour.

Remember: high-intensity circuit-style strength sessions or CrossFit-style workouts are closer to the higher end. Traditional bodybuilding with longer rest tends to sit on the lower end of the spectrum.

Don’t forget the afterburn: what EPOC adds

Afterburn (excess post-exercise oxygen consumption) can add roughly 6–15% extra caloric expenditure after intense resistance work. That’s often an extra 20–100 calories depending on session intensity and your body. Over weeks, increased muscle mass also raises resting metabolic rate, so strength training pays off beyond immediate calorie burn.

Sample 1-hour workouts and expected calorie ranges

Beginner full-body (moderate intensity) — 40–300 kcal

• 10 min warm-up (dynamic mobility)
• 3 rounds: 10 bodyweight squats, 8 push-ups (or knee), 10 bent-over rows with light dumbbells, 30s plank — 60–75s rest between rounds
• Cool down and stretch

Intermediate hypertrophy (moderate-high intensity) — 250–450 kcal

• 10 min warm-up
• 4 sets of compound moves (squat, bench, row) with 60–90s rest + 2 accessory supersets
• Short metabolic finisher: 8 minutes AMRAP of kettlebell swings and walking lunges

Advanced metabolic strength (high intensity) — 400–700+ kcal

• 10 min warm-up + mobility
• EMOM or circuit: heavy compound lift supersets with kettlebell swings, box jumps, and sled pushes; 15–30s rest
• Conditioning finisher (tabata style)

Practical tips to maximize calorie burn and results

• Use compound lifts: deadlifts, squats, presses, rows recruit more muscle and increase energy demand.
• Shorten rest periods: reduced rest increases cardiovascular demand and total energy expended.
• Incorporate supersets and circuits: they maintain an elevated heart rate and improve metabolic cost.
• Progressive overload: lift heavier or add reps over weeks—more muscle equals higher daily calorie needs.
• Combine strength & cardio: add short HIIT intervals or sled pushes for extra burn without losing strength gains.
• Fuel and recover: eat enough protein and sleep well—undereating and poor recovery can blunt performance and results.

Nutrition and lifestyle considerations

Calories burned in the gym are one part of the equation. If fat loss is the goal, track total daily energy expenditure (TDEE) and aim for a modest calorie deficit while prioritizing protein (0.7–1.0 g per pound of bodyweight). For muscle gain, eat a slight surplus with progressive training. Also prioritize sleep, stress management, and hydration to support performance and recovery.

For personalized meal planning and macronutrient guidance, check our nutrition guides.

Real-world examples that resonate

Two people can do the same hour of “weight training” and burn very different amounts. A 140 lb recreational lifter doing slow hypertrophy sets with long rests might burn ~200–300 calories. A 200 lb CrossFitter doing fast-paced, compound-dominant workouts might burn 500+ calories in an hour. Context matters—intensity, structure, and bodyweight drive the final number.

Frequently Asked Questions

1. Is weightlifting better than cardio for burning calories?

Both have benefits. Cardio often burns more calories during the session, but weight training builds muscle, increases resting metabolic rate, and produces EPOC. Combining both is usually best for body composition.

2. Can I rely on gym machines or fitness trackers for exact calories?

Those devices give estimates based on algorithms and assumptions. They’re useful for tracking trends but aren’t exact. Use them consistently for progress tracking rather than absolute truth.

3. How often should I lift weights to see fat loss?

Aim for 3–5 strength sessions per week paired with a sensible diet. Consistency, progressive overload, and adequate recovery deliver the best long-term changes in body composition.

Conclusion — Put the numbers in context and act

So, how many calories does 1 hour of weight training burn? The short answer: anywhere from roughly 150 to 700+ calories depending on your bodyweight, workout intensity, and structure. Use the ranges and sample workouts above to estimate your own burn, but focus more on consistency, progressive overload, and nutrition for lasting results.

Ready to optimize your sessions? Browse our workout routines for beginner-to-advanced plans and pair them with tips from our wellness tips to feel stronger and burn smarter. Try one of the sample workouts next week and track how your performance and energy change—then adjust intensity to match your goals.

Which workout will you try first? Share your goals and I’ll help you pick the right plan.