What is the MET value for weight training?

Per the 2024 Compendium of Physical Activities (Ainsworth et al., maintained by Arizona State University), weight training MET values are: light/moderate effort 3.5 MET (code 02052), vigorous heavy lifting 6.0 MET (code 02054). Bodybuilding-style isolation at slow tempo also rates 3.5 MET. Powerlifting and Olympic lifting are coded 6.0 MET because the high-effort sets are short relative to total session time including rest.

How many calories does an hour of strength training burn?

For a 170 lb (77 kg) lifter: light/moderate strength session at 3.5 MET burns about 270 calories per hour. Vigorous heavy lifting at 6.0 MET burns 462 calories per hour. CrossFit-style WOD or kettlebell circuit at 8.0 MET burns 616 calories per hour. Formula: calories per hour = MET × body weight in kg.

Why is strength training rated lower MET than running?

MET values measure average oxygen consumption (VO2) over the activity, including rest periods. A typical strength session has 30-50% rest between sets, lowering the average. Running is continuous — pure aerobic demand without rest pauses. However, strength training has substantial post-exercise oxygen consumption (EPOC) lasting 24-48 hours, which the MET value does NOT capture.

What about EPOC (the afterburn) — does MET account for it?

No. MET measures only during-activity energy expenditure. Heavy strength training and HIIT can produce EPOC of 6-15% of session calories burned over 24-48 hours post-exercise. So a 462-calorie heavy lifting session may yield additional 28-70 calories of EPOC, bringing total to 490-532 calories. EPOC is largest after sessions involving high mechanical tension and lactate accumulation (5x5 squats, max-effort deadlifts, 20-rep breathing squats).

Is Olympic lifting cardio?

Olympic lifting is rated 6.0 MET in the 2024 Compendium — moderate-to-vigorous intensity comparable to weightlifting. While individual snatch or clean & jerk reps are explosive (lasting 1-3 seconds), session totals include extensive warm-up, technique drills, and rest. A 90-minute Olympic lifting session at 6.0 MET burns about 700 calories for a 175 lb athlete — closer to a steady-state cardio session than typical bodybuilding work.

How accurate are MET-based calorie estimates for strength athletes?

MET tables assume a population average. Highly conditioned strength athletes may burn 10-25% LESS than predicted at the same MET value because trained muscle is more metabolically efficient. Conversely, deconditioned beginners may burn 10-20% MORE due to lower mechanical efficiency. Wearables using heart rate (Apple Watch, Garmin, Whoop) generally provide more accurate per-session estimates than MET tables for individual lifters.

What MET value should I use for kettlebell training?

Kettlebell circuit (vigorous) is 8.0 MET (Compendium code 02105) — meaningfully higher than barbell strength training. The constant motion (swings, snatches, cleans) with minimal rest creates near-aerobic demand. A 30-minute kettlebell circuit at 8.0 MET burns 308 calories for a 170 lb lifter (vs 231 calories for the same time at vigorous weight training).

Does CrossFit count as strength or cardio for MET calculation?

CrossFit-style WOD is 8.0 MET (Compendium code 02055), classified as vigorous mixed-modality training. Specific WODs vary: a heavy strength day with limited metcon may run closer to 5.0-6.0 MET; a high-intensity AMRAP or "Fran" can spike to 10-12 MET briefly. The 8.0 average reflects typical 60-minute combined strength + conditioning sessions.

Strength Training MET Values 2026 — Compendium of Physical Activities

Short answer: Per the 2024 Compendium of Physical Activities (Ainsworth et al.), strength training MET values range from 3.5 MET (light/moderate effort, bodybuilding-style isolation) to 6.0 MET (vigorous heavy lifting, powerlifting, Olympic lifting) up to 8.0 MET for kettlebell circuits, CrossFit WODs, and advanced calisthenics. A 170 lb lifter burns 270-616 calories per hour depending on intensity. EPOC adds 6-15% additional calories over 24-48 hours that MET tables do NOT capture.

Strength Training Calorie Calculator

2024 Compendium MET values + optional EPOC adjustment (10% afterburn estimate for vigorous sessions).

Activity

Body Weight (lb)

Session Duration (min)

Include EPOC afterburn estimate (~10% over 24-48 hr post-session)

Your Result

509 calories

Vigorous heavy lifting for 60 min at 170 lb

Per hour: 463 cal

Session only: 463 cal

EPOC bonus: 46 cal

Formula: cal/hr = MET × kg. EPOC for vigorous sessions estimated at 10% (range 6-15% per Børsheim & Bahr 2003). Actual variance ±20% per individual based on training status.

2024 Compendium MET values — strength training activities

Activity	MET	Compendium Code	Notes
Strength training, body-weight only (push-ups, sit-ups, squats)	3.5	02050	Light to moderate effort; minimal equipment
Resistance/weight training, multiple exercises (light/moderate effort)	3.5	02052	8-15 reps per set, full-body circuit
Resistance/weight training, multiple exercises (vigorous effort)	6	02054	Heavy compound lifts, near-maximal effort
Free weight or machine — single muscle group, slow tempo	3.5	02060	Bodybuilding-style isolation work
Powerlifting (deadlift, squat, bench press)	6	02065	Heavy single, doubles, triples; 80-95% 1RM
Olympic lifting (snatch, clean & jerk)	6	02063	Includes warm-ups + technical work
Kettlebell circuit (vigorous)	8	02105	Continuous swings, snatches, cleans
CrossFit-style WOD (varied, vigorous)	8	02055	Functional movements at high intensity
Plyometric training	6	02050	Box jumps, depth jumps, broad jumps
Strongman events (atlas stone, log press, farmer carry)	8	02065	Heavy implement training
Slow / time-under-tension training	5.5	02052	5-10 sec eccentrics, paused reps
Calisthenics, vigorous (pull-ups, dips, muscle-ups, levers)	8	02055	Advanced gymnastic strength

Calories burned per hour by body weight (vigorous strength, 6.0 MET)

Body Weight	Calories/hour @ 6 MET	@ 3.5 MET (light)	@ 8 MET (kettlebell)
120 lb (54 kg)	327	190	435
140 lb (63 kg)	381	222	508
160 lb (73 kg)	435	254	580
170 lb (77 kg)	463	270	617
180 lb (82 kg)	490	286	653
200 lb (91 kg)	544	317	726
220 lb (100 kg)	599	349	798
250 lb (113 kg)	680	397	907

Why MET underestimates strength training calorie burn

EPOC (Excess Post-exercise Oxygen Consumption). Heavy lifting causes 6-15% additional calorie burn over 24-48 hours post-session via elevated baseline metabolism. MET only measures during-session.
Mechanical efficiency variance. Eccentric loading (lowering the weight under control) is highly metabolically demanding but harder to capture in MET averages.
Hypertrophy recovery cost. Muscle protein synthesis post-workout costs ~20-25 kcal per gram of new muscle protein synthesized. This is excluded from MET.
Glycogen replenishment. Depleted glycogen stores cost ~4-7 kcal/g to replenish via gluconeogenesis from amino acids and lactate.
NEAT increase. Trained lifters often have elevated NEAT (non-exercise activity thermogenesis) in subsequent days due to neuromuscular conditioning and improved recovery.

How the Compendium of Physical Activities is maintained

The Compendium of Physical Activities is a research-grade database originally compiled by Barbara Ainsworth (Arizona State University) starting 1993, with major revisions in 2000, 2011, 2024. It tabulates MET values for 821+ activities derived from indirect calorimetry studies. The 2024 update added codes for new activity patterns (e.g., dance fitness varieties, e-bike commuting, paddleboard yoga).

Citation: Ainsworth BE, Haskell WL, et al. (2024). 2024 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise. pacompendium.com

Related Calorique resources

Sources: 2024 Compendium of Physical Activities (Ainsworth et al., MSSE), Børsheim & Bahr (Sports Medicine 2003) on EPOC, Trommelen & van Loon (Nutrients 2016) on muscle protein synthesis energetics. MET values reflect population averages — individual variance ±20% is common. Deconditioned beginners typically expend more energy at the same workload; trained athletes less.