How many calories does strength training burn in one hour

Under normal circumstances, the calorie consumption of an adult doing regular strength training for one hour is about 250-700 calories. This floating range is almost the same as the calories of a Zhengxin chicken steak. It is affected by three core factors: body weight, training intensity, and own muscle mass.

I compared the data a while ago for two friends who often go to the gym together. The male teammate, who is 183cm and 88kg, presses weight throughout the leg training day. He does a set of 110kg squats and ends with a 90kg deadlift. He rests for 45 seconds between sets and never tries to catch anything. After an hour, he exercises his watch. The estimated consumption was 670 calories. At the same time, female students who were doing shoulder training at the venue, 162cm and 49kg, used small weights of 2.5kg and 5kg. They also sat down and watched short videos from time to time between sets. At the end of an hour, they only had 260 calories, which was more than twice the difference.

There is still a point of debate in the fitness circle about this value for several years, which is whether the afterburn effect should be taken into account. People who hold a positive opinion believe that within 24 to 48 hours after strength training, the body will maintain a higher metabolic level in order to repair muscles and burn 200-300 more calories. The total consumption It is about 30% higher than the real-time measured value. Opponents believe that the training intensity of ordinary fitness enthusiasts simply cannot achieve such a high afterburn effect. If they are exhausted, they will burn dozens of extra calories, which is not enough calories for half a cup of pearl milk tea. There is no need to amplify this effect, and they even use it as a reason to eat hazelnuts after training.

I have been practicing for almost four years. To be honest, I have never been too concerned about how many calories I burn per hour. I really want to pursue the goal of losing fat and building muscle. Focusing on standard movements and slowly doing progressive overload is much more reliable than digging at the watch every day to consume dozens or hundreds of calories. After all, the effect of practicing for the same hour, paddling and gritting your teeth is not just the hundreds of calories, right?