100 calories burnt after a tough weight training session

A study in The Journal of Strength and Conditioning Research found that women who do an hour-long weight-training workout can burn an average of 100 more calories in the 24 hours afterward compared to if they hadn’t lifted weights.

Lift heavier weights for a greater metabolic boost

If you strength train three times a week, that’s an extra 300 calories a week and 15, 600 calories per year! According to the American Council on Exercise, “Most women will experience a 20-40 percent increase in muscle strength after several months of resistance training.” And don’t be afraid to lift heavier weights.

Often women who incorporate resistance training into their workout regime opt for lighter weights and higher reps. This type of workout certainly has its place for functional movements that make us stronger for everyday activity, but studies show that women who lift heavier weight with less repetition can burn more energy and experience a greater metabolic boost after exercise.

Create variations in your programs

Weight training, like cardio, is not a one size fits all, nor do you have to train the same way each time. Consider alternating sessions of heavier weights, less repetitions, and slower movements; with sessions that use lighter weights, higher repetitions, and move at a faster pace, for optimal results.