Why Strength Training Burns More Calories Than You Think

Want to burn calories? Then start lifting weights! Yup, you heard right. Don't head for the treadmill or bike. Go on over to those bands and racks. Read on to find out why strength training burns calories! 

One of the main reasons strength training is so effective at burning calories is because of something called Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is the increase in oxygen consumption and metabolism that occurs after exercise to help your body recover. Here’s why this happens: 

Exercise is a stress on the body. While it is a good stressor, exercise still causes damage to the body. For example, you create micro-tears in your muscles every time you work out. Your body requires extra energy to repair your muscles and lay down the building blocks needed for your muscles to become bigger and stronger after exercise. The process of bringing your organs, heart and hormones back to a resting state after a workout requires additional oxygen and fuel. It is this recovery process that creates the extra calorie burn after a workout. Strength training is one of the best forms of exercise to stimulate the EPOC effect because it leads to a significant amount of muscle breakdown. 

Strength training also helps to build lean muscle mass. Muscle mass is more metabolically active compared to fat mass. Pound for pound, your body requires more calories to maintain muscle mass compared to fat mass. This means that the more muscle you have, the higher your resting metabolic rate and therefore, the more calories you burn at rest. 

So what does this mean for you? How should you train to maximize calorie burn from strength training? The key is to make your body work hard during your lifting sessions. Here are some of our practical tips on doing just that:

• Incorporate 2-3 strength training sessions into your weekly workout routine. This should include at least one HIIT workout session.
• Opt for compound and full-body lifts that engage large muscle groups. This includes squats, deadlifts, thrusters and push-ups. 
• Shorten your rest periods between lifts. 
• Choose a weight or resistance level that will allow you to complete 8 to 12 reps per set of each exercise. 
• Avoid overtraining and give yourself adequate recovery time. 
• Eat a balanced diet that includes adequate amounts of complex carbohydrates and protein to help with muscle growth and recovery. 

Strength training offers so many more benefits than just calorie burn. For example, lifting weights can help improve bone and joint health, blood sugar regulation, brain health and overall athleticism. We are firm believers that being strong helps you live a more fulfilling life and healthy life!

Want to start strength training but don’t know how? We’ve got you covered! Check out our full range of strength workouts and start torching those calories today!

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