Does Resistance Training Burn More Calories than Cardio

By Alyssa Kelly

Weights vs Cardio

It is no secret that cardio burns more calories than resistance training IN THE MOMENT. 

However, long term, lifting weights actually will help you burn more calories throughout the day. This is due to the increase in muscle mass and the increase in your metabolism. 

When you increase muscle mass, you burn more calories throughout the day.  

All and all, you burn overall daily calories more due to the elevation of your metabolism that results from lifting. 

Recommendations For Resistance Training

  1. According to the ACSM (American College of Sports Medicine) the recommendation for exercise is 150 minutes of moderate intensity a day. You should also do strength training at least 2 times a week.
  2. For optimal muscle gain, it is recommended that you work on each muscle group AT LEAST twice a week. This can be done through full-body lifts or creating different splits (ex. Upper body, lower body, full body). 
  3. The amount of reps you do is solely based on your goals. (each exercise should be roughly 3-5 sets)
    • Strength: 5-8 reps
    • Hypertrophy (increased muscle mass): 8-12 reps
    • Endurance: over 12 reps

Benefits Of Resistance Training

  • Long-term calorie expenditure
  • Increased muscle mass
  • Increased strength
  • Reduces the risks of diseases
  • Improves energy 
  • Increased flexibility 
  • Prevents long-term injury
  • Improves mental health
  • Enhances longevity 
  • Helps with bone health

Tips To Get Started

  1. Pick a strength training program suitable for your needs/goals
  2. Increase protein intake (check out our recipes to find ones with higher protein) 
  3. Increase your weight as the sets and reps become easier 
  4. Make sure to stretch, foam roll, or take part in other recovery options