Strength training uses functional movement patterns to build usable strength, stability, and muscular endurance. It often includes bodyweight work, free weights, kettlebells, resistance bands, or compound movements. Heart rate may rise during circuits, but the main training signal is still muscular force and movement quality.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 3 - 6.5. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 53 - 144 Cal |
| 60 kg (132 lb) | 63 - 173 Cal |
| 70 kg (154 lb) | 74 - 202 Cal |
| 80 kg (176 lb) | 84 - 231 Cal |
| 90 kg (198 lb) | 95 - 260 Cal |
| 100 kg (220 lb) | 105 - 289 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Functional strength training builds useful force through movement patterns like squatting, hinging, pushing, pulling, carrying, and rotating. It supports daily capacity and complements endurance training.
What to watch out for
Technique, load choice, and fatigue management matter more than novelty. Practice new movements light, keep joints stacked, and stop sets before form breaks under load.
Explore other Activity Types in the Strength category: