Calories burned doing a gym workout (strength training)
Strength training burns fewer calories while you lift than cardio does, but it builds muscle and balances your routine. Circuit-style sessions with little rest burn more.
That is roughly the energy in about 3.5 bananas, about 3 rotis or about 2 samosas.
At every effort level
| Effort | MET | Calories for 60 min |
|---|---|---|
| Light weights | 3.5 | 245 kcal |
| Regular session | 5 | 350 kcal |
| Hard, fast-paced session | 6 | 420 kcal |
Calories burned doing a gym workout (strength training), by weight and time
At a regular pace (Regular session).
| Body weight | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|
| 50 kg | 125 kcal | 190 kcal | 250 kcal | 375 kcal |
| 60 kg | 150 kcal | 225 kcal | 300 kcal | 450 kcal |
| 70 kg | 175 kcal | 265 kcal | 350 kcal | 525 kcal |
| 80 kg | 200 kcal | 300 kcal | 400 kcal | 600 kcal |
| 90 kg | 225 kcal | 340 kcal | 450 kcal | 675 kcal |
Good to know
- Long rests between sets lower the average burn.
- Heavier lifting with short rests, or a circuit, raises it.
These are estimates for an average adult, based on the Compendium of Physical Activities. Your real figure depends on your fitness, technique and effort. This is general guidance, not medical advice.
Questions people ask
How many calories does an hour of doing a gym workout (strength training) burn?
At a regular pace, a 60 kg person burns about 300 kcal, a 70 kg person about 350 kcal and an 80 kg person about 400 kcal in an hour. Taking it easy (light weights) burns about 245 kcal for a 70 kg person, and going hard (hard, fast-paced session) about 420 kcal.
How many calories does 30 minutes of doing a gym workout (strength training) burn?
At a regular pace, about 150 kcal for a 60 kg person, 175 kcal for 70 kg and 200 kcal for 80 kg. Use the calculator above to enter your own weight and time.
How is the number worked out?
Calories burned = MET x your weight in kg x time in hours. A MET says how many times more energy an activity uses than sitting still. For doing a gym workout (strength training) we use 3.5 (easy), 5 (regular) and 6 (hard). These values follow the Compendium of Physical Activities, a standard research list, and are averages for adults.
How accurate is this?
It is an estimate, usually within about 20 percent. Your fitness, technique, body build and how hard you really work all change the true figure, and fitness watches can differ from it too. Use it to compare activities and plan, not as an exact count.
Is doing a gym workout (strength training) good for weight loss?
Any activity that gets you moving helps, and the best one is the one you will keep doing. Weight depends on what you eat as much as what you burn. As a very rough rule, around 7,700 kcal is about 1 kg of body fat, but real results vary from person to person. If you have a health condition, check with a doctor before starting something new.
