Understanding Strength Training
Strength training is a form of physical activity that involves the use of resistance to induce muscular contraction, which in turn builds the strength, anaerobic endurance, and size of skeletal muscles. Generally, strength training is performed using free weights, weight machines, or resistance bands, and it can be tailored to a range of fitness goals, including weight loss, muscle hypertrophy, and improved functional movements.
Benefits of Strength Training
Strength training has a range of benefits, including:
- Improved bone health
- Improved muscular strength and endurance
- Improved body composition
- Improved metabolic health
- Improved balance and coordination
- Improved mental health
- Reduced risk of chronic diseases
The Relationship Between Strength Training and Calories Burned
Strength training, like any form of physical activity, burns calories. However, the number of calories burned during strength training varies depending on a range of factors, such as:
- The intensity of the workout
- The duration of the workout
- The type of exercise performed
- The individual’s body size and composition
Calories Burned During Strength Training
The number of calories burned during strength training varies depending on the intensity of the workout. Generally, a high-intensity strength training session can burn between 250 and 500 calories per hour.
The Afterburn Effect
Strength training can also boost your metabolism, leading to an increased calorie burn even after the workout is over. This phenomenon is known as the “afterburn effect” or “excess post-exercise oxygen consumption” (EPOC). During the afterburn effect, your body continues to burn calories at an elevated rate for up to 48 hours after the workout. The afterburn effect is particularly pronounced after high-intensity strength training workouts.
Combining Strength Training with Cardio
While strength training alone can burn calories, combining it with cardio can lead to even greater calorie burn. Cardiovascular exercise, such as running or cycling, burns more calories during the workout than strength training. However, strength training can help to build muscle, which in turn increases your resting metabolic rate, leading to an increased calorie burn throughout the day.
The Importance of Progressive Overload
To continue to burn calories and build strength through strength training, it’s important to utilize the principle of progressive overload. Progressive overload involves gradually increasing the resistance or intensity of your workouts over time. This can be achieved by:
- Increasing the weight lifted
- Increasing the number of repetitions or sets
- Decreasing the rest time between sets
- Changing the exercise or exercise order
The Plateau Effect
Without progressive overload, your body will eventually adapt to the current level of resistance, leading to a plateau in results. To continue to burn calories and build strength, it’s important to continually challenge your body with new levels of resistance.
The Bottom Line
While strength training alone may not burn as many calories as cardiovascular exercise, it can still contribute to calorie burn and improved body composition. Combining strength training with cardio and utilizing the principle of progressive overload can lead to even greater calorie burn and improved fitness results. So, if you’re looking to burn calories and improve your overall health and fitness, incorporating strength training into your workout routine is a must.