Does Weight Training Burn Calories?

Many people have the misconception that dedicated weight training is only useful for building bigger muscles and developing a bodybuilder look. Not only are there many diverse ways of doing weight training, but it can also have a multitude of benefits that go far beyond just building muscles. Namely, it can be an effective way to increase calorie expenditure.

But how does this work? Is it really as effective as traditional cardio workouts? And how do I develop a weight training routine that focuses of calorie burning?

In this article, we'll be answering all these questions and more. So read on to find out everything you need to know for maximising calorie burn in your next workout.

How Do we Burn Calories?

Burning calories is a process your body undergoes to produce energy, whether you're at rest or doing some sort of physical activity. Calories are units of energy derived from the food you consume. When you exercise, your body uses these calories to power your movements. The more intense the activity, the more calories you burn. However, even at rest, your body requires calories to maintain vital functions such as breathing, circulating blood and repairing cells.

Weight training is a form of exercise that involves using resistance, such as free weights or cable machines, to work your muscles.

Basic weight training typically includes exercises that target major muscle groups and can be categorised into two main types:

Weight training can be adjusted to various fitness levels and goals by altering the weight, sets and repetitions.

How Effective is Weight Training?

During a weightlifting session, your body expends energy to lift and control the weights, which directly contributes to calorie burning. However, the benefits extend beyond the workout itself. After you finish lifting, your body enters a recovery phase where it works to repair and rebuild muscle tissue.

Muscle mass plays a significant role in calorie burning. Muscles require more energy to maintain than fat, so the more muscle you build, the higher your resting metabolic rate (RMR). This means you'll burn more calories at rest, even when you're not exercising. Increasing muscle mass through weight training can therefore enhance your ability to burn fat over time.

Building noticeable muscle mass typically takes several weeks to months of consistent strength training. Factors such as workout intensity, frequency and nutrition all contribute to the rate at which muscle is built.

Regular weight training combined with a balanced diet will help you achieve your muscle-building goals and boost your calorie-burning potential.

Benefits of Weight Training

As we've mentioned, lifting weights increases your muscle mass, which can lead to a higher resting metabolic rate. This means your body burns more calories even when at rest, aiding in weight management and fat loss.

Weight training is also effective at supporting bone health by increasing bone density, which can reduce the risk of osteoporosis and fractures. It also improves joint stability and flexibility, helping to prevent injuries and alleviate chronic pain. Strength training has been shown to enhance mental health by reducing symptoms of anxiety and depression and boosting self-esteem and cognitive function.

Furthermore, weightlifting can enhance cardiovascular health by improving blood circulation and reducing the risk of heart disease. It also promotes better posture and balance, which is crucial for overall body alignment and mobility.

Example Workout

Here's a simple and effective weight training workout that targets major muscle groups and can be adjusted based on your fitness level:

Conclusion

Regardless of where you choose to train, consistency is key. Regular weight training, coupled with a balanced diet and adequate rest, will help you achieve your fitness goals more effectively. Remember to listen to your body, adjust your workout intensity as needed and seek professional advice if you're new to weightlifting. Embrace the journey of strength training and enjoy the positive impact it has on your health and well-being.