Our 2024 gym tests confirm that strength training does burn calories, though how much depends on the workout intensity, exercise selection, and individual traits. Participants burned between 180–390 calories per hour , with variations depending on weight, gender, and workout style.
While cardio and HIIT generally burn more calories per hour than strength training during the session, strength training’s “afterburn effect” helps you continue burning calories after your workout.
We recruited 25 adults (13 male, 12 female) , aged 20-48, with varying fitness backgrounds. All workouts took place in a controlled gym environment in January-March 2024. Each participant completed three styles of strength workouts, with 48 hours rest between sessions.
We compared wearable trackers and leading calorie tracking apps for accuracy and usability (results below).
Key metrics: average and max heart rate, reps, weights lifted, total calories estimated per device. Wearables were cross-checked against heart rate chest strap data for greater accuracy.
This 45-minute circuit included squats, deadlifts, rows, push-ups, and lunges. Average burn: 340 calories (range: 260–400).
Classic 4 sets x 5 reps for bench press, squats, deadlifts (longer rest). Average burn: 220 calories (range: 180–270) in 45 minutes.
Push-ups, planks, lunges, pull-ups in a 45-minute session. Average burn: 185 calories (range: 150–230).