How many calories does a 130-pound person burn doing Bench Press for 30 minutes?

A 130-pound person burns approximately 117.8 calories doing Bench Press for 30 minutes, and approximately 235.6 calories in 60 minutes.

How many calories does a 155-pound person burn doing Bench Press for 30 minutes?

A 155-pound person burns approximately 140.4 calories doing Bench Press for 30 minutes, and approximately 280.9 calories in 60 minutes.

How many calories does a 180-pound person burn doing Bench Press for 30 minutes?

A 180-pound person burns approximately 163.1 calories doing Bench Press for 30 minutes, and approximately 326.2 calories in 60 minutes.

How many calories does a 205-pound person burn doing Bench Press for 30 minutes?

A 205-pound person burns approximately 185.7 calories doing Bench Press for 30 minutes, and approximately 371.5 calories in 60 minutes.

Bench Press Calories Burned

Bench Press is a low-intensity activity. A 155-pound person burns approximately 140.4 calories in 30 minutes and 280.9 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 Bench Press at various body weights and durations.

Duration	130 lbs	155 lbs	180 lbs	205 lbs
15 min	58.9 cal	70.2 cal	81.5 cal	92.9 cal
30 min	117.8 cal	140.4 cal	163.1 cal	185.7 cal
45 min	176.7 cal	210.6 cal	244.6 cal	278.6 cal
60 min	235.6 cal	280.9 cal	326.2 cal	371.5 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 Bench Press

Bench press is the most widely performed strength training exercise, targeting the chest, shoulders, and triceps. A 155-pound person burns approximately 140.4 calories in 30 minutes during a typical bench press session including rest periods. While calorie burn is lower than cardio exercises, bench pressing builds significant upper body muscle mass which increases resting metabolic rate over time.

Proper form including a stable base, controlled descent, and full range of motion is essential for both effectiveness and injury prevention. Progressive overload through incremental weight increases drives consistent strength development.

Compare With Other Exercises

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

Exercise	Calories (30 min / 155 lbs)
Rowing	201.7 cal
Handball	276 cal
Stationary Bike (Moderate Intensity)	258.5 cal
Football	176.5 cal
Stationary Bike (High Intensity)	387.3 cal