Strength training calorie burn and repetition tempo guidance

Strength training’s energy expenditure varies widely. On average, a session burns roughly 200–500 kcal per hour, but the exact amount depends on body mass, exercise intensity, rest intervals, type of movements and the post‑exercise metabolic effect. A 60 kg person doing moderate‑intensity lifts may burn about 180–300 kcal, while heavier individuals performing high‑intensity, multi‑joint exercises can approach or exceed 500 kcal per hour.

The tempo of each repetition also influences muscle work. Repetitions are broken into four phases—eccentric (lowering), pause at stretch, concentric (lifting) and pause at contraction—and can be programmed in formats such as 3‑1‑2‑0 seconds. Adjusting tempo affects hypertrophy, strength gains, movement control and injury prevention, with slower eccentric phases increasing muscle tension and faster concentric phases emphasizing power.