Running vs Weight Lifting: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories in an hour, while Weight Lifting burns 123 calories in 30 minutes and 246 calories in an hour. Running has a MET value of 9.8, while Weight Lifting has a MET value of 3.5.

This comparison examines the calories burned during Running and Weight Lifting, influenced by factors such as METs, body weight, duration, and intensity. Running is a high-impact activity, while Weight Lifting is considered low impact, leading to significant differences in calorie expenditure.

What Is the Difference Between Running and Weight Lifting?

Running is a cardiovascular exercise that involves moving at a pace faster than a walk, classified as high impact due to its intensity. It engages multiple muscle groups and elevates heart rate significantly. Weight Lifting involves lifting weights to improve strength and muscle mass, categorized as low impact. It focuses on resistance training and can vary in intensity based on the weights used.

Running vs Weight Lifting: Calories Burned Side by Side

The following table summarizes the calories burned for each activity over 30 minutes and 1 hour.

Duration (155 lb / 70 kg)	Running	Weight Lifting
15 min	172 cal	62 cal
30 min	345 cal	123 cal
45 min	517 cal	185 cal
60 min	689 cal	246 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Weight Lifting?

For burning the most calories: Running burns 222 more calories than Weight Lifting in 30 minutes and 443 more calories in an hour.

For time efficiency: Running burns 11.5 calories per minute, while Weight Lifting burns 4.1 calories per minute.

For lower-impact exercise: Weight Lifting is a low-impact exercise compared to the high-impact nature of Running.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or weight lifting by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Weight Lifting at about 3.5 METs (general effort). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which activity burns more calories?

Running burns 345 calories in 30 minutes and 689 calories in an hour. Weight Lifting burns 123 calories in 30 minutes and 246 calories in an hour.

How many calories does Running burn in an hour?

Running burns 689 calories in an hour.

How many calories does Weight Lifting burn in 30 minutes?

Weight Lifting burns 123 calories in 30 minutes.

What is the MET value for Running?

Running has a MET value of 9.8.

Is Running or Weight Lifting better for weight loss?

Running typically burns more calories, making it more effective for weight loss compared to Weight Lifting.

How many calories does Weight Lifting burn in an hour?

Weight Lifting burns 246 calories in an hour.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Weight Lifting burns 123 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Weight Lifting burns 246 calories in an hour.
• Running has a MET value of 9.8.
• Weight Lifting has a MET value of 3.5.