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
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 values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
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.
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⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Cross-country Skiing | 218.5 cal |
| StairMaster / Stair Climber | 332 cal |
| Backpacking | 180 cal |
| Walking: 15 minutes per mile | 185 cal |
| Basketball: Game | 297.8 cal |