Weightlifting focuses on resistance work for strength, power, muscle development, and progressive loading. Sessions often include sets, reps, rest periods, and heavier external loads. Average heart rate may look modest, but the mechanical load on muscles, joints, and connective tissue can be high.
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 3.5 - 6. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 66 - 131 Cal |
| 60 kg (132 lb) | 79 - 158 Cal |
| 70 kg (154 lb) | 92 - 184 Cal |
| 80 kg (176 lb) | 105 - 210 Cal |
| 90 kg (198 lb) | 118 - 236 Cal |
| 100 kg (220 lb) | 131 - 263 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
Weightlifting supports strength, muscle, bone-loading, power, and long-term training capacity. It is easy to progress because load, sets, reps, and rest can be adjusted precisely.
What to watch out for
Heavy load magnifies small technical errors. Warm up with lighter sets, use appropriate spotting or safeties, progress gradually, and avoid chasing personal records when tired or distracted.
Explore other Activity Types in the Strength category: