The question of whether running or lifting burns more calories does not have a simple answer, as the total energy expenditure from any workout depends on multiple factors beyond the activity itself. The comparison between running, a form of aerobic exercise, and lifting, a type of resistance training, must consider not just the calories burned during the session, but also the metabolic effects that continue long after the workout is finished. Understanding the differences in immediate energy use and long-term changes to the body’s metabolism is necessary to fully assess which activity is more effective for a specific goal. Running and lifting engage the body’s energy systems in fundamentally different ways, which leads to distinct calorie-burning profiles.
Calorie Expenditure During the Activity
When focusing solely on the energy used during the exercise session, running typically results in a higher calorie burn per minute than a standard lifting routine. Running is a continuous, high-impact activity that engages large muscle groups—the quadriceps, hamstrings, and glutes—in a sustained rhythmic motion. This constant demand for oxygen and energy quickly elevates the heart rate and requires a high rate of metabolic activity throughout the duration of the run.
A person weighing approximately 160 pounds, for instance, can burn around 363 calories during 30 minutes of running at a 10-minute-per-mile pace. In contrast, the same individual performing general strength training for 30 minutes might only expend about 112 calories, or up to 223 calories for a more vigorous lifting session. The primary reason for this difference is the rest periods inherent in resistance training, where the metabolic rate drops significantly between sets. Even during the active sets of lifting, the work is often intermittent, making it challenging to sustain the high, continuous oxygen uptake characteristic of running.
The intensity of the activity is the biggest variable in short-term calorie expenditure. However, for a like-for-like duration, the steady, aerobic nature of running consumes more energy directly. This immediate, high-volume energy expenditure makes running the more efficient choice for maximizing calorie burn within a short time frame.
Post-Exercise Oxygen Consumption (EPOC)
The energy comparison shifts immediately after the workout due to a phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC). EPOC represents the increased rate of oxygen intake and elevated metabolism needed to restore the body to its pre-exercise resting state. The body requires energy to regulate body temperature, replenish the phosphagen energy system, and repair the microscopic muscle tissue damage caused by intense activity.
High-intensity resistance training and sprint-based interval training tend to produce a greater and longer-lasting EPOC effect compared to steady-state running. This is because resistance exercise disrupts the body’s internal balance to a higher degree, demanding more energy for recovery processes like muscle protein synthesis and lactate removal. The magnitude of this effect is proportional to the intensity and duration of the workout, with heavy weightlifting or high-intensity intervals creating a larger oxygen debt.
While the total caloric contribution from EPOC is modest, typically accounting for 6% to 15% of the total exercise energy expenditure, it extends the calorie burn for several hours post-workout. The EPOC effect is an important factor that allows lifting to partially close the gap on the total energy expenditure of running when the post-exercise period is included.
Long-Term Metabolic Rate Changes
Beyond the immediate workout and recovery, the two forms of exercise differ significantly in how they influence the body’s metabolism over weeks and months. This long-term effect centers on the Basal Metabolic Rate (BMR), which is the number of calories the body burns at rest to maintain basic functions. Resistance training is uniquely effective at increasing BMR because it promotes the development of lean muscle mass.
Muscle tissue is metabolically more active than fat tissue, meaning it requires more energy to sustain itself even when the body is completely at rest. By consistently challenging muscles with resistance, lifting stimulates muscle protein synthesis, leading to hypertrophy, or muscle growth. Each pound of added muscle mass contributes to a higher daily resting energy expenditure, a change that fundamentally alters the body’s calorie-burning capacity 24 hours a day.
Studies have demonstrated that a consistent, long-term resistance training program can increase Resting Metabolic Rate by an average of 5% to 7.7% in healthy adults. This means that lifting changes the body’s energy cost of living, creating a chronic increase in calorie burn independent of the specific workout itself. In contrast, while running is excellent for immediate calorie expenditure, it does not promote significant muscle mass gains and therefore does not provide the same long-term boost to the BMR.
Combining Running and Lifting for Optimal Results
For those seeking maximum results in terms of body composition and overall metabolic health, the most effective strategy is to integrate both running and lifting into a hybrid training routine. This approach captures the distinct advantages of each modality, leveraging the immediate calorie-burning power of aerobic exercise with the sustained metabolic benefits of resistance training. Running provides a high-volume calorie burn, efficiently contributing to the immediate energy deficit needed for weight management.
Resistance training, on the other hand, safeguards muscle mass during a calorie deficit and actively works to increase the BMR, ensuring the body burns more calories even on rest days. Combining the two activities ensures a comprehensive approach to fitness, enhancing cardiovascular health while building strength and improving body composition. Practical application involves strategically alternating the types of workouts, perhaps pairing a high-intensity run with a lighter lifting session, or conducting them on separate days to allow for adequate recovery. By utilizing running for immediate energy expenditure and lifting for long-term metabolic improvement, the body receives the most complete stimulus for maximizing calorie burn across the entire day.