Ever wonder how many calories you burn when lifting weights? Or maybe you’re bored of your old cardio workouts and need a change? If so, go heavy in the gym! Strength training not only tones your muscles, but also increases metabolism. When done right, it improves your body’s ability to use stored fat for fuel.

If you’re not sure how to start, contact a personal trainer. A fitness professional can help you get the most out of your workouts and build a better body. He can show you how to mix weight lifting, cardio, and functional training to shed those pesky pounds once and for all.

How Effective Is Weight Training, Really?

Go to any gym or fitness center and you’ll see a crowd of people running on the treadmill. Look at them – how many are actually fit? Yet, they keep doing the same workouts every single day. Cardio does have its perks, but there are better ways to lose fat and tone your body. Too much aerobic exercise can lead to muscle loss, fatigue, and joint pain. The more you do, the fewer calories you’ll burn.

Minute per minute, strength training is more effective for weight loss than cardio. Lifting weights can help you shed fat in more than one way. First of all, it builds muscle. More muscle equals a faster metabolism. The faster your metabolism, the higher your calorie expenditure. Secondly, weight training strengthens your bones and prevents injuries. It’s actually one of the best ways to lower your risk of osteoporosis. Thirdly, it boosts cardiovascular health, regulates blood pressure, and lowers HDL (bad) cholesterol). When combined with a healthy diet, the benefits are even greater.

Now let’s get back to cardio. This form is exercise improves cardiorespiratory fitness and overall fitness. However, it only burns calories while you’re training. Weight lifting, on the other hand, burns calories for up to 36 hours post-workout. Compared to fat, muscle tissue needs more energy to sustain itself. Strength training builds muscle, which, in turn, increases your metabolism. This means you’ll burn more calories throughout the day once you start lifting weights.

A typical strength training session burns fewer calories than cardio, but it raises metabolic rate. HIIT (high intensity interval training) has similar fat burning effects. For this reason, it’s a much better alternative to steady state cardio. Ideally, your workouts should include a mix of high intensity training and weight lifting. If you live in Saint Charles, IL, it should be easy to find a personal trainer who can guide you through this process.

How Many Calories Does Strength Training Burn?

The amount of calories burned during strength training depends on several factors, such as your age, body weight, gender, and fitness level. Workout duration and intensity play a key role. The more intense your training sessions, the higher your calorie expenditure will be. Other factors to consider are the muscles trained, rest times, heart rate, muscle-to-fat ratio, and type of training.

A vigorous workout can burn up to 400 calories per hour. A less intense one with longer rest periods will burn about 250 calories per hour. It may not seem much, but think about the afterburn effect following your training sessions. For every three pounds of muscle gained, you’ll burn an extra 120 calories a day, including on your off days. Not to mention that weight training shapes your bottom, shrinks your waistline, and gets you rid of flabby arms! Cardio does exactly the opposite – it flattens your butt, causes muscle loss, and slows your metabolism in the long run.

Train Smart to Build a Better Body

Now that you know the benefits of strength training, give it a try! If you’re like most women, you might feel intimidated by those heavy weights. Start with functional exercises to build up your strength and endurance. Functional training increases your range of motion and overall strength, makes everyday activities easier, and keeps your joints flexible. It can be done with or without weights, making it ideal for beginners and pro lifters alike.

This training method consists of exercises that mimic the things your body does naturally, such as squatting, jumping, bending over, and picking objects from the floor. A typical workout can include lunges, deadlifts, squats, Turkish get-ups, step-ups, and jumping rope. Most exercises can be adjusted to your fitness level and require no special equipment. Any gym that offers personal training services should be able to assist you with functional activities.

As you gain strength and learn good lifting form, lift heavier weights. Increase the load gradually to stay safe and prevent injuries. Focus on compound exercises that are both functional and effective for weight loss, such as the barbell squat, single-leg squats, sprinting, walking lunges, and push-ups. These movements hit nearly every muscle, offering a full body workout in less time. For optimum results, do 10-15 minutes of HIIT after weight training.