In terms of fitness, most people have always associated running, cycling or high intensity cardio whenever they are in need of burning calories. However, what about strength training? Is it really about calorie burning or just muscles that you need to build by lifting weights? This article will decompose all you should know about strength training, calorie burning, and why lifting weights must be included in your physical activity.
What Is Strength Training?
Resistance training or strength training is any type of exercise that helps to enhance muscle power and stamina.
This can include:
- Weight lifting (dumbbells, barbells, kettlebells)
- Bodyweight fitness (push-ups, squats, lunges)
- Resistance band exercises
- Machines at the gym
Strength training is unlike cardio that basically targets your heart and lungs, but instead of that, it is aimed at building lean muscle mass. Strength training does burn calories, however, be sure not to be fooled, it burns calories during and after your exercising.
How Strength Training Burns Calories
Calories Burned During the Workout
Strength training will burn a large number of calories but will generally burn fewer calories per minute when compared to high-intensity cardio.
The specific number will depend on such factors as:
Body weight – The fatter you are the more calories you burn.
Intensity of the workout – More and heavier weights burn more calories.
Rest intervals – Briefer rest intervals between sets maintain your heart rate high.
For Example, a 155-pound individual is able to burn about 112 calories of moderate intensity weightlifting in 30 minutes, whereas an 185-pound individual could burn about 133 calories. Although that might not sound as good as running, there are more advantages than the exercise itself.
Afterburn Effect (EPOC)
Among the greatest benefits of strength training is the afterburn effect, which is also called Excess Post-Exercise Oxygen Consumption (EPOC).
Your body will keep burning calories even after intensive strength training, to:
- Repair muscle fibers
- Replenish energy stores
- Normalize hormone levels
- Restore oxygen levels.
This afterburn effect has the ability of burning you more calories up to 24-48 hours following an exercise. Basically, weight lifting makes your body a calorie burning machine even when you are on rest!
Muscle Mass and Metabolism
The muscle tissue is more active than the fat tissue in metabolism, and, therefore, it requires more calories to rest. The fatter the better the more calories your body is burning, even when you sit on the couch.
Research indicates that a pound of muscle can consume 6-10 calories per day at rest. Although this may not be a big deal, adding up the pounds of the muscle in the long run can make a big difference in your metabolic rate and the number of calories burned.
Comparing Strength Training to Cardio
It’s a common question: which burns more calories—strength training or cardio?
Cardio: Exercises such as running, cycling and swimming consume more calories per minute.
Strength Training: Does not use a lot of calories per minute of exercise but burns a lot of calories later because of muscle repair and growth.
The best approach? Combine both. Cardio is good for the heart and burns calories fast, whereas strength training builds muscle and burns more calories in the long run.
How to Maximize Calorie Burn During Strength Training
In case you want to burn calories and build muscles, these are some of the tips:
Lift Heavier Weights
The greater the weight, the more muscle fibers are recruited and this burns more calories both during and after the workout.
Use Compound Movements
Multi-muscle exercises utilize more calories compared to isolation exercises.
Examples include:
- Squats
- Deadlifts
- Bench presses
- Pull-ups
- Minimize Rest Periods
Shorter rest intervals maintain a high heart rate and burn more calories. Attempt to take 30-60 rest between sets rather than 2-3 minutes.
Try Circuit Training
Circuit training is a combination of strength exercises with minimal or no rest periods in between not only increases the calories burned but also cardiovascular fitness.
Focus on Full-Body Workouts
Full body strength training is more caloric burning compared to exercises that work only one part of the body particularly when used 3-4 times a week.
Strength Training for Weight Loss
Strength training is not only about muscle building but it is also an important weight loss tool.
Here’s why:
Preserves muscle during a calorie deficit: When shedding off the pounds, you do not want to lose muscle mass, you want to lose fat. Strength training prevents the loss of lean tissue.
Increases resting metabolism: More muscle increases the daily calorie burning.
Improves body composition: Fat reduces and muscle builds, so even though the scale may not change much, you will be seen as slim and tighter.
Most fitness gurus advise strength training 2-4 times a week to be used with a balanced diet in order to lose fat.
Common Myths About Strength Training and Calorie Burn
Myth 1: Strength Training does not Burn Calories
Although strength training might not be burning as many calories as cardio burns per session, you are burning more calories in the long run through the afterburn effect and gaining more muscle mass.
Myth 2: Cardio Is more effective in losing weight
Cardio is good, however, when you combine it with strength training, you achieve the best. Cardio metabolism is fast and strength training increases metabolism and body composition.
Myth 3: Lifting Bulks Women
Women simply do not possess sufficient levels of testosterone to build up a lot of muscle naturally. Working out will make the body lean and fit, as well as increase calorie expenditure.
Bottom Line
Yes, exercising makes strength training burn calories.
Although it might not be burning as many calories as a high-intensity cardio, it has its specific benefits:
- Afterburn effect (EPOC) which continues burning calories hours without the need to exercise.
- More muscle mass to enhance your resting metabolism.
- Better body structure and general well-being.
Strength training should be mixed with cardio and healthy eating to achieve the best results. And you are not only going to burn calories in the process of working out, but you will also establish a long-term benefit of burning calories because of developing lean muscle.
Key Takeaways
- Strength training not only burns calories during work, but also after it.
- The more muscle mass you have the higher the resting metabolic rate.
- Compound exercises, heavier weights and circuit training are the ones that burn maximum calories.
- The best method of losing fat and enhancing health is to combine strength training and cardio.
It should be remembered that strength training is not merely about lifting weights but making your body burn extra calories on its own, holding you together and keeping you healthy. Then grab those dumbbells, smash the barbell and see your metabolism reward you.