Does Resistance Training Burn a Lot of Calories?
Resistance training, also known as strength or weight training, is often associated with building muscle and improving physical strength rather than burning calories. However, many people wonder whether it’s effective for calorie burning and fat loss compared to traditional cardiovascular exercises. The answer is nuanced—resistance training does burn calories, but the mechanisms and benefits go beyond just the number of calories burned during a workout.
Calorie Burn During Resistance Training
Compared to aerobic exercises like running or cycling, resistance training generally burns fewer calories per minute. For example, a 155-pound person might burn around 112 calories in 30 minutes of moderate weightlifting, whereas the same person could burn about 250 calories running at a moderate pace. This can make it seem like resistance training isn’t as effective for weight loss or calorie burning. However, that’s only part of the picture.
Afterburn Effect (EPOC)
One of the unique benefits of resistance training is the excess post-exercise oxygen consumption (EPOC), also known as the “afterburn” effect. After a resistance training session—especially high-intensity workouts involving large muscle groups or compound movements—your body continues to burn calories at an elevated rate for several hours. This is because your body needs more energy to repair muscle tissue and restore normal physiological processes. While the afterburn effect doesn’t burn hundreds of extra calories, it adds up over time and contributes to your overall energy expenditure.
Muscle Mass and Metabolic Rate
Another long-term benefit of resistance training is its impact on resting metabolic rate (RMR). Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. By increasing lean muscle mass through regular resistance training, you may raise your RMR slightly, allowing your body to burn more calories throughout the day—even when you’re not working out. While the increase in metabolism is modest (each pound of muscle burns about 6-10 extra calories per day), it contributes to better weight management over time.
Fat Loss and Body Composition
While resistance training might not burn as many calories during a single session as cardio, it’s highly effective for changing body composition—reducing fat while preserving or even increasing muscle mass. This is particularly important when dieting, as weight loss from calorie restriction alone often leads to muscle loss. Resistance training helps preserve lean mass, which is critical for maintaining strength, metabolism, and overall health.
Combining Resistance Training with Cardio
For those looking to maximize calorie burn and fat loss, a combination of resistance training and cardiovascular exercise is often most effective. Strength training builds muscle and improves metabolism, while cardio can help create a larger calorie deficit. High-intensity interval training (HIIT), which often blends resistance and cardio elements, is especially efficient at burning calories and fat in a short amount of time.
Conclusion
Resistance training does burn calories, though usually fewer than cardio during the workout itself. However, its benefits extend well beyond the gym session, thanks to the afterburn effect, increased muscle mass, and improved metabolic health. For optimal results in fat loss, body composition, and long-term calorie burn, resistance training should be a core part of any fitness routine.