Breanna There is no unified fixed value. The average bodybuilder's on-the-spot consumption of 60 minutes of regular strength training fluctuates between 250 and 500 calories. The greater the weight and the higher the training intensity, the higher the consumption. If you are practicing high-intensity circuit strength training, the consumption can even exceed 600 calories in one hour.
In fact, it is normal to have a large floating range. Just like driving for the same hour, the difference in fuel consumption between urban traffic jams and smooth highways can be doubled. The consumption of strength training is also the same. If you sit and watch short videos for ten minutes between sets, and only rest for 40 seconds between sets, the consumption will naturally be far different. I have been training myself for 6 years, and have been coaching members for 3 years. I have seen a 52kg girl practice upper limb differentiation. She finished the exercise slowly in 1 and a half minutes between sets, and her watch showed only 260 calories in an hour. I have also seen a strong man of 85kg training on a leg day. Although he rested for 3 minutes between sets, the consumption of 5 sets of 180kg squats was so high that he could set a record of 480 calories in one hour.
When it comes to this, some people will definitely improve the post-burning effect. This is also a point that is quite controversial in the fitness circle now. Some people say that the consumption of strength training cannot only be calculated on the spot. Excessive oxygen consumption after exercise, also known as EPOC, can make you burn extra fat for 24 hours after training. It can burn up to 200 more calories. After calculation, the total consumption is no lower than aerobic exercise. ； However, many researchers say that the intensity of regular strength training for ordinary people is not that high at all, and the post-burning effect is only a few dozen extra calories, which is not as effective as if you drank half a cup of milk tea after training.
There is really no need to dwell on the consumption figure of a single training session. Just like when you calculate household expenses, you can’t just look at the day’s grocery shopping money, but also the long-term turnover. The muscle mass gained by strength training can help you increase your daily basal metabolism. One pound of muscle consumes about 6 more calories per day. If you accumulate 10 pounds of muscle, you can consume 60 more calories every day while lying down. The cumulative effect over time is much more useful than if you struggle to consume dozens of calories more in a single training session. By the way, don’t believe the consumption figures given by the electronic screens in the strength area of the gym. Many of them are falsely high. I have tried the same squat press cycle class before, and the equipment calculated 700 calories for me. The professional sports watch I was wearing was only 420, which is half as fast. Just use it as a reference and don’t take it too seriously.
