Deficitly
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How many calories does lifting weights burn?
A typical hour of weight training burns about 190 extra calories at 75 kg (165 lb). Heavy compound lifting (squats, deadlifts) burns about 300, and fast circuit training without rests up to 490. Most of a gym hour is rest between sets, which is why the numbers are lower than many expect.
Calories per hour by type of workout
| Workout | 60 kg 132 lb | 75 kg 165 lb | 90 kg 198 lb | 105 kg 231 lb |
|---|---|---|---|---|
| Weight training | 150 | 190 | 225 | 265 |
| Bodyweight (push-ups) | 170 | 210 | 250 | 295 |
| Squats, deadlifts | 240 | 300 | 360 | 420 |
| Circuit, moderate | 240 | 300 | 360 | 420 |
| Powerlifting, bodybuilding | 300 | 375 | 450 | 525 |
| HIIT, moderate | 360 | 450 | 540 | 630 |
| Circuit, hard | 390 | 490 | 585 | 685 |
Rowing, elliptical, classes or yoga: see the calories burned calculator.
What about the afterburn?
Your body does burn a little more for some hours after a hard session (called EPOC). For normal weight training it adds a modest amount, usually tens of calories rather than hundreds, so it doesn't change the picture much.
Why lift when you're trying to lose weight
Three sessions a week add about 80 calories a day on average at 75 kg (165 lb). The real benefit is what you lose: with resistance training and enough protein, more of the weight that comes off is fat rather than muscle, and you keep your strength. See how much protein you need to lose weight.
Gym vs padel or running
Per hour, sports with constant movement burn more: about 380 for padel and 620 for running at the same weight. A mix of lifting and something you enjoy moving at is a good combination.