Lifting Weights Calories Burned

Lifting Weights is a moderate-intensity activity. A 155-pound person burns approximately 177.3 calories in 30 minutes and 354.6 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.

Calories Burned by Weight and Duration

The table below shows estimated calories burned doing Lifting Weights at various body weights and durations.

Duration	130 lbs	155 lbs	180 lbs	205 lbs
15 min	74.4 cal	88.6 cal	102.9 cal	117.1 cal
30 min	148.8 cal	177.3 cal	205.8 cal	234.3 cal
45 min	223.2 cal	265.9 cal	308.7 cal	351.4 cal
60 min	297.6 cal	354.6 cal	411.6 cal	468.6 cal

* Estimates are based on MET (Metabolic Equivalent of Task) values and are approximations. Actual calories burned depend on fitness level, terrain, and other individual factors.

Personalised Calorie Calculator

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Calories Burned:

About Lifting Weights

Weightlifting burns approximately 177.3 calories per 30 minutes for a 155-pound person — lower than cardio-focused activities, but its impact on body composition extends well beyond the session itself. Building muscle mass through weightlifting increases resting metabolic rate, meaning more calories are burned throughout the day.

Resistance training with weights develops muscular strength and size, improves bone density, and enhances joint stability. It is an essential component of a complete fitness program alongside cardiovascular exercise.

Compare With Other Exercises

See how Lifting Weights compares to other popular exercises (calories burned in 30 minutes at 155 lbs).

Exercise	Calories (30 min / 155 lbs)
MMA	351 cal
Paddle Boarding	221.5 cal
Ice Skating	258.7 cal
Walking: 24 minutes per mile	111 cal
Spinning	308.5 cal