How many calories do you really burn during strength training?

One hour of strength training burns an average of 300 to 500 calories —a man weighing 84 kg burns about 448 kcal, and a woman weighing 69 kg burns about 360 kcal. How many calories you actually burn depends on your body weight, workout intensity, muscle mass, and rest periods. On top of that, there’s the afterburn effect, which continues to increase calorie burn for hours after your workout.

Average Calories Burned During Strength Training

Calorie burn during strength training averages between 300 and 500 calories per hour, although these figures depend heavily on individual factors. For example, a man weighing 84 kg with an average build can expect to burn about 448 kcal per hour.

A handy rule of thumb: During intense strength training, you burn about 6 calories per minute. However, this calculation only applies to fast-paced workouts with short breaks between sets.

Actual values vary significantly depending on training intensity, body weight, gender, and training experience. Beginners often burn fewer calories, but as intensity and muscle mass increase, calorie burn rises significantly. To find out how often you should train each week, check out our guide on weekly training frequency.

Factors That Affect Calorie Burn

Body Weight and Body Composition

Body weight is the most important factor. Heavier people generally burn more calories because they expend more energy for the same amount of exercise. A man weighing 100 kg burns about 30–40% more calories during the same workout than a man weighing 70 kg.

Body composition also matters: People with more muscle mass have a higher basal metabolic rate and burn more calories even during exercise. Muscle tissue is metabolically more active than fat tissue and requires more energy over the long term.

Training Intensity and Workload

Intensity has a direct impact on energy expenditure. High-intensity training with heavy weights and short rest periods requires significantly more energy than light training with light weights.

Basic exercises such as squats, deadlifts, and bench presses burn more calories than isolation exercises because they engage multiple large muscle groups at the same time. A full-body workout with complex movements can increase calorie burn by 20–30%.

The length of the breaks also plays a role: Short breaks of 30–60 seconds keep your heart rate up and maximize calorie burn, while longer breaks lower it.

Gender and Age

Thanks to their greater muscle mass and higher basal metabolic rate, men burn, on average, 15–25% more calories than women—though this can vary greatly from person to person.

As you age, your basal metabolic rate decreases, and with it, your energy expenditure during exercise. Starting at age 30, this rate decreases by about 1–2% per year, unless you counteract it with regular strength training.

The Afterburn Effect (EPOC) in Strength Training

The afterburn effect—scientifically known as EPOC (Excess Post-Exercise Oxygen Consumption)—is the increased calorie burn that occurs after a workout. It is particularly pronounced during strength training and can noticeably boost your total calorie burn.

EPOC can result in an additional 20% in calorie expenditure and increase total energy expenditure by 6–15%. The extent and duration of this effect depend primarily on the intensity of the workout.

Studies show that the increased energy expenditure following high-intensity strength training can last up to 72 hours. During this time, you’ll burn several hundred extra calories before your basal metabolic rate returns to its baseline level.

How to Maximize the Afterburn Effect

High-intensity training at 80–90% of maximum heart rate maximizes EPOC. Supersets—two exercises performed back-to-back without a rest—significantly increase both intensity and the afterburn effect.

Circuit training with short breaks between stations keeps your heart rate up and maximizes both immediate and delayed calorie burn. The combination of strength and endurance elements further enhances EPOC.

Calculate Your Individual Calorie Burn

Calculate Basal Metabolic Rate

To calculate this, you’ll first need your basal metabolic rate. The Harris-Benedict formula for men is: 66.47 + (13.7 × kg) + (5 × cm) – (6.8 × age), and for women: 655.1 + (9.6 × kg) + (1.8 × cm) – (4.7 × age). Our guide to calculating calorie needs shows you how to determine your total daily calorie needs.

Practical Calculation Methods

For a quick estimate, you can use these guidelines (for a person weighing 75 kg):

• Light strength training: 4–5 kcal per minute
• Moderate strength training: 6–7 kcal per minute
• High-intensity strength training: 8–10 kcal per minute

For every 10 kg of additional body weight, energy expenditure increases by about 15–20%. Modern fitness trackers and heart rate monitors provide a more accurate estimate because they take individual factors such as age, weight, and heart rate into account.

Calories Burned During Different Types of Strength Training

Free Weights vs. Machines

Working out with free weights burns, on average, 10–15% more calories than working out on machines because your stabilizing muscles are constantly engaged. Barbell exercises such as squats, deadlifts, and bench presses are particularly high in calorie burn.

Functional Training

Functional training with kettlebells, medicine balls, or your own body weight is highly effective because it combines strength, endurance, and coordination. Kettlebell workouts can burn up to 12–15 kcal per minute.

CrossFit and HIIT Strength Training

HIIT can result in 25–30% higher calorie burn than other forms of exercise. Thanks to their high intensity and variety, CrossFit workouts often burn 500–800 kcal per hour.

How to Maximize Your Calorie Burn

Designing Smart Workouts

Reduce the rest periods between sets to 30–60 seconds to keep your heart rate up. Incorporate supersets and tri-sets, and focus on complex, multi-joint exercises. A ratio of 70% compound exercises to 30% isolation exercises maximizes calorie burn.

Increase the intensity

Work at 70–85% of your maximum strength. Explosive movements such as jump squats, medicine ball throws, or Olympic lifts further increase energy expenditure.

Frequency and Duration

Three to four 45- to 60-minute sessions per week are ideal. Longer sessions often result in a decrease in intensity and, consequently, lower calorie burn per minute. Combining strength training with short cardio intervals after your workout can increase your total calorie burn by 20–30%.

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Frequently Asked Questions (FAQ)

How many calories does an hour of strength training burn?

One hour of strength training burns an average of 300–500 calories, depending on body weight, gender, exercise intensity, and the specific exercises performed. Men with higher body weights often burn more than 500 kcal per hour.

Does strength training burn more calories than cardio?

During a workout, cardio often burns more calories per minute. Strength training, on the other hand, offers the afterburn effect and builds muscle mass, which increases your resting metabolic rate in the long run.

How long does the afterburn effect last after strength training?

Depending on its intensity, the afterburn effect can last 12–72 hours. During this time, high-intensity workouts burn an additional 50–200 calories.

Do women burn fewer calories than men during strength training?

Yes, because women have less muscle mass and a lower basal metabolic rate, they burn about 15–25% fewer calories than men during the same workout.

Can I increase my calorie burn by doing certain exercises?

Yes, complex compound exercises like squats, deadlifts, and bench presses burn more calories than isolation exercises. Explosive training and short rest periods further maximize calorie burn.

How accurate are fitness trackers when it comes to calculating calories?

Fitness trackers are about 70–80% accurate when it comes to strength training. They're sufficient for a rough estimate, but for precise measurements, you should also take individual factors into account.