Reviewed By: Pramod Kerkar, MD, FFARCSI

Lifting weights is a type of strength-training exercise that burns calories and fats and also tones and builds muscle. So, the question here is “can you lose weight just by lifting weights?” Read the article and discover about it.

Can You Lose Weight Just By Lifting Weights?

Before we come to the topic, let us know something else. You know that losing fat involves increasing your body’s metabolism. However, what you may not know is that muscle plays a crucial role in increasing the metabolism of the body. A pound of muscle burns about 10 to 20 calories a day, while a pound of fat burns 5 calories. This means any growth in the muscle tissue is going to help you burn more calories all day long.

Strength training or lifting weight increases muscle and this also help you burn more calories and help you in losing weight. It makes you lean and slim; as muscle takes up less space than fat, so the more muscle you have, the slimmer you are.

Lifting heavy weights help you burn fats while increasing the muscle mass. One pound of fat is equivalent to 3500 calories. If you burn 250 to 500 calories in a day, you could potentially drop 0.5 to 1 pound in a week. According to Harvard Health, a person of 155 pound can burn 224 calories after 60 minutes of lifting free weights. A person who is 185 pound, can burn 266 calories after 60 minutes of lifting free weights. The number of calories burned after a week of weightlifting for 60 minutes, could result in weight loss of 2 pounds in a month.


So, we now know that lifting weight can help you in losing weight. If you are consistent enough with your weight lifting program, then you will be amazed at the changes in your body. They key here is to pick the best weight you can and keep track of how you actually feel. You can always lift heavier next time.

Pramod Kerkar

Written, Edited or Reviewed By:


Pain Assist Inc.

Last Modified On: November 3, 2018

This article does not provide medical advice. See disclaimer

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