How many calories does strength training burn? Powerlifting is a strength exercise that involves lifting as much weight as possible in three specific exercises: the squat, bench press, and deadlift.
It is an intense and demanding exercise that requires both physical and mental strength. While the primary goal of powerlifting is to increase strength and muscle mass, many people wonder how many calories they can burn during powerlifting workouts.
After all, burning calories is an important part of weight loss and weight maintenance.
This article will discuss how many calories your powerlifting workout burns and how to get the most out of your workout.
Understanding calories
Before diving into the world of powerlifting, it’s important to understand what calories are and why they matter.
Calories are a unit of energy. When we consume food, we consume calories that our body uses for energy. The more calories we consume, the more energy we have.
However, if we consume more calories than we need, the excess calories are stored as fat. That’s why it’s important to burn calories through exercise.
Factors that affect calorie burn
Several factors affect the number of calories burned during exercise. These include body weight, exercise duration, exercise intensity, and rest intervals.
In general, the heavier you are, the more calories you’ll burn during exercise. Longer workouts also burn more calories than shorter workouts, and higher-intensity workouts burn more calories than lower-intensity workouts.
Finally, shorter rest intervals between sets can increase calorie burn.
How many calories does strength training burn?
In general, powerlifting can burn 90 to 126 calories in a 30-minute workout, depending on the person’s body weight. 30 minutes of strength lifting can burn 180 to 252 calories, depending on a person’s body weight.
The number of calories burned depends on the intensity of the exercise and the person’s body weight.
Let’s take a closer look at three strength training exercises and their effect on burning calories.
Squats:
Squats are a great exercise for building leg strength. They also burn a significant amount of calories. On average, a 150-pound person can burn 135-225 calories during a 30-minute spin class. For a 200-pound person, this number rises to 180-300 calories.
Bench press
The bench press is an upper body exercise that primarily works the chest, shoulders and triceps. A 150-pound person can burn 90-150 calories during a 30-minute bench press workout, while a 200-pound person can burn 120-200 calories.
Deadlifts:
Deadlifts are a full-body resistance exercise that works multiple muscle groups, including the back, legs, and core. A 150-pound person can burn 135-225 calories in a 30-minute deadlift, while a 200-pound person can burn 180-300 calories.
Try for more details Calorie burn rate calculatorwhich highlights the degree of calories burned depending on the intensity of training and body weight.
How to get the most out of your strength training
It ACSM Guidelines said to aim for 150 minutes of cardio and two strength sessions each week for optimal health, powerlifting falls under strength and cardio and you should aim for two to four sessions per week.
Below are some safety tips you should follow when carrying out your weekly exercise routine.
- Warm up for 5 to 10 minutes by stretching and cool down before beginning intense exercise.
- Gradually increase and progress your routine, especially if you are not very physically active.
- Avoid rushing to lift heavy weights. Start lifting lighter weights to master the technique, as building proper form and strength takes time.
- Do not exercise too much if you are sick or feel faint. It is recommended to rest between intense workouts.
- Wear comfortable clothing and shoes suitable for strength training.
- Exercise slowly with caution in warmer climates or hot weather to avoid dehydration. Make sure to take a bottle of water with you.
- Stop exercising when you start to experience signs of overheating, such as heart palpitations, dizziness, headache, nausea, or cramps.
Conclusion
Powerlifting is a good exercise choice if you’re aiming to burn calories and enjoy long-term effects. It is a great way to build strength and muscle mass. However, it’s also a great way to burn calories. The number of calories burned during powerlifting depends on several factors, including body weight, exercise duration, exercise intensity, and rest intervals.