how calories does deadlifting burn

In the quest for a healthy and fit lifestyle, understanding the science behind calorie burning during exercise becomes paramount. Whether you are a fitness enthusiast, an athlete, or simply looking to shed a few pounds, having a clear understanding of how many calories your workouts burn can help you tailor your fitness routine to achieve your goals more effectively. When it comes to exercise, deadlifting is a popular and challenging compound movement that engages multiple muscle groups. It not only helps build strength and muscle mass but also contributes significantly to calorie burning. So, how many calories does deadlifting burn?

Calories are the units of energy that our bodies burn to perform various activities, including exercise. By understanding how many calories different exercises burn, we can make informed decisions about our workout routines and optimize our calorie expenditure.

So, let’s dive into the world of deadlifting and uncover the secrets behind its calorie-burning prowess. But before we do that, let’s take a moment to understand what deadlifting actually entails and which muscles it targets.

Understanding Deadlifting

When it comes to strength training exercises, deadlifting is a powerhouse. This compound movement targets multiple muscle groups and provides a range of benefits. But before we dive into the details, let’s get a clear understanding of what deadlifting entails.

Deadlifting is a weightlifting exercise that involves lifting a loaded barbell off the ground to a standing position. It is named “deadlift” because the barbell starts from a dead stop on the floor, unlike exercises where the weight is lifted from a rack or a starting position. This exercise primarily targets the lower body, including the hamstrings, glutes, quadriceps, and calves. However, it also engages muscles in the upper body, such as the back, shoulders, and forearms.

The deadlift is a compound movement, meaning it involves multiple joints and muscle groups working together. This makes it a highly effective exercise for building overall strength and power. It not only strengthens the muscles but also enhances stability and improves posture.

Now that we have a clear understanding of what deadlifting entails and the muscles it targets, let’s delve into the factors that affect calorie burning during this exercise.

Calorie Burning Factors

Intensity and duration of exercise

When it comes to burning calories, deadlifting is an exercise that shouldn’t be overlooked. Not only does it build strength and muscle, but it also torches calories in the process. However, the number of calories burned during deadlifting can vary depending on several factors.

Intensity plays a crucial role in determining the calorie burn during deadlifting. The more effort you put into each lift, the more calories you’ll burn. Lifting heavier weights requires more energy, engaging multiple muscle groups simultaneously. This heightened intensity translates into a higher calorie burn.

Duration is another factor to consider. Deadlifting sessions can vary in length, and the longer you perform the exercise, the more calories you’ll ultimately burn. A longer duration allows for more repetitions and sets, maximizing the calorie burn. It’s important to note that maintaining proper form throughout the exercise is essential to minimize the risk of injury and ensure an effective workout.

To put it into perspective, let’s compare deadlifting to other exercises. According to a study published in the Journal of Strength and Conditioning Research, a person weighing 155 pounds can expect to burn approximately 7.5 calories per minute during deadlifting. This is comparable to activities such as rock climbing and playing basketball. However, it’s important to remember that individual calorie burn may vary depending on factors such as body weight, fitness level, and intensity of the workout.

Understanding the calorie-burning potential of deadlifting can motivate you to incorporate this exercise into your fitness routine. Not only will it help you build strength and develop muscle, but it also provides an effective means of managing weight and improving overall fitness. So, the next time you hit the gym, don’t forget to add deadlifts to your workout regimen and experience the benefits firsthand.

To learn more about the calorie-burning potential of various exercises, check out our articles on how many calories does a sauna burn and how many calories does kayaking burn. Stay informed and make the most of your workouts!

Estimating Calorie Burn

When it comes to deadlifting, understanding the number of calories burned during this intense exercise can provide valuable insight into its impact on your overall fitness goals. Calculating calorie burn during deadlifting is not an exact science, as it depends on several factors such as your body weight, intensity of the exercise, and the duration of your workout. However, estimating the calorie burn can give you a rough idea of the energy expenditure involved.

Calculating calorie burn during deadlifting

To estimate the number of calories burned during deadlifting, you can use a formula that takes into account your body weight and the intensity of your workout. The formula is as follows:

Calories Burned = Body Weight (in kilograms) x MET Value x Duration of Exercise (in hours)

The MET value, or Metabolic Equivalent of Task, is a measure of the energy expenditure of a specific activity compared to the resting metabolic rate. For deadlifting, the MET value is typically around 6, which means that it burns six times more calories than resting.

For example, let’s say you weigh 70 kilograms and you deadlift for 30 minutes. Using the formula, the calculation would be:

Calories Burned = 70 kg x 6 METs x 0.5 hours = 210 calories

Keep in mind that this is just an estimate, and individual variations can affect the actual calorie burn. Factors such as muscle mass, fitness level, and technique can all influence the intensity of your deadlifts and, consequently, the number of calories burned.

Comparison with other exercises

Deadlifting is a compound exercise that engages multiple muscle groups, making it a highly effective calorie-burning activity. When compared to other exercises, deadlifting ranks among the top calorie-burning exercises.

To put it into perspective, let’s compare deadlifting with some popular exercises:

ExerciseCalories Burned (per hour)
Deadlifting400-600 calories
Running (8 mph)800-1000 calories
Swimming (freestyle)500-700 calories
Cycling (moderate)400-600 calories
Jumping Rope600-800 calories

As you can see, deadlifting falls within the same calorie-burning range as running and swimming. It’s worth noting that the actual number of calories burned will vary depending on your body weight, intensity, and duration of the exercise.

Incorporating deadlifting into your fitness routine not only helps build strength and muscle, but it also contributes to increased metabolism and weight management. The intense nature of deadlifting activates your muscles and elevates your heart rate, resulting in a higher calorie burn both during and after the exercise. This post-workout calorie burn, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), can further enhance the overall calorie expenditure.

So, if you’re looking for an efficient way to burn calories and sculpt your physique, deadlifting is undoubtedly a fantastic choice. Just be sure to prioritize proper form and technique to maximize the benefits and minimize the risk of injury.

In the next section, we will explore the numerous benefits of deadlifting, including its impact on strength and muscle development, as well as its role in boosting your metabolism.

Benefits of Deadlifting

Deadlifting is not only a challenging exercise but also one that offers numerous benefits. From strength and muscle development to increased metabolism and weight management, incorporating deadlifts into your fitness routine can have a significant positive impact on your overall health and fitness goals.

Strength and Muscle Development

One of the primary benefits of deadlifting is its ability to enhance strength and promote muscle development. Deadlifts are a compound exercise that engages multiple muscle groups simultaneously, including the glutes, hamstrings, quadriceps, lower back, and core muscles. By lifting heavy weights during deadlifts, you are effectively stimulating these muscles, leading to increased strength and muscle growth over time.

Additionally, deadlifting helps improve overall muscular endurance, which is essential for performing everyday tasks with ease and reducing the risk of injuries. The combination of strength and muscle development makes deadlifting a valuable exercise for individuals looking to enhance their athletic performance or simply build a strong and resilient physique.

Increased Metabolism and Weight Management

Another significant benefit of deadlifting is its impact on metabolism and weight management. Deadlifts are a highly intense exercise that requires a substantial amount of energy. When you engage in deadlifting, your body must work harder to lift the weights, resulting in an increased heart rate and calorie expenditure.

The intensity of deadlifts triggers a metabolic response in your body, causing it to burn calories not only during the exercise but also in the hours following the workout. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate to restore its oxygen levels and repair muscle tissue.

By incorporating deadlifts into your fitness routine, you can effectively boost your metabolism and create a calorie deficit, which is essential for weight management and fat loss. Regular deadlifting, combined with a balanced diet and proper rest, can help you achieve and maintain a healthy body weight.

In conclusion, deadlifting offers a wide range of benefits, including strength and muscle development, increased metabolism, and weight management. Whether you are a seasoned lifter or just starting on your fitness journey, incorporating deadlifts into your workouts can help you achieve your fitness goals and improve your overall health and well-being.

Do you want to learn more about the calorie-burning potential of other exercises? Check out our articles on how many calories does kayaking burn and how many calories does rock climbing burn.


In conclusion, understanding the calorie-burning potential of deadlifting is crucial for anyone looking to optimize their workout routine and achieve their fitness goals. Deadlifting is a dynamic and compound exercise that engages multiple muscle groups, making it an effective choice for strength training and calorie burning.

Through the analysis of various factors such as exercise intensity and duration, it becomes evident that deadlifting can significantly contribute to calorie expenditure. The more intense and prolonged the workout, the more calories you can expect to burn. It’s important to note that individual factors, such as body weight and muscle mass, can also influence the calorie-burning process.

By incorporating deadlifts into your fitness regimen, you not only enhance your strength and muscle development but also boost your metabolism and promote weight management. The compound nature of the exercise stimulates the activation of large muscle groups, leading to increased energy expenditure even after the workout.

Deadlifting is a versatile exercise that can be modified to suit different fitness levels and goals. Whether you are a beginner looking to build a solid foundation of strength or an advanced lifter aiming to push your limits, deadlifts can be tailored to meet your needs. It’s important, however, to ensure proper form and technique to minimize the risk of injury and maximize the benefits.

In comparison to other exercises, deadlifting stands out as a highly effective calorie-burning activity. While it may not burn as many calories as high-intensity cardio exercises like running or cycling, deadlifting offers unique benefits for strength and muscle development. It’s essential to strike a balance in your workout routine by incorporating a variety of exercises that target different muscle groups and achieve a well-rounded fitness regimen.

In conclusion, deadlifting is not only a powerful exercise for strength and muscle development but also an effective calorie-burning activity. By incorporating deadlifts into your workout routine, you can enhance your overall fitness and achieve your goals more efficiently. So, grab that barbell, perfect your form, and reap the benefits of this incredible exercise.

For more information on calorie burning, check out these articles on how many calories does a sauna burn and how many calories does kayaking burn.