How Many Calories Do Deadlifts Burn 2024? Surprising Facts

Grip the bar and get ready for a metabolic surge with “How Many Calories Do Deadlifts Burn? Surprising Facts,” spotlighting the calorie-crushing potential of this powerhouse move.

How Many Calories Do Deadlifts Burn?

Deadlifts are a powerful full-body exercise that builds strength and muscle mass and can potentially burn a significant number of calories.

Let’s explore the details.

The Basics of Deadlifts

Deadlifts are one of your fitness repertoire’s most effective strength training moves. When you perform this exercise, you engage multiple muscle groups, including your glutes, hamstrings, lower back, core, and forearms.

The movement has variations, such as the standard deadlift, sumo deadlift, and conventional deadlift, each targeting different muscles slightly differently.

Calories Burned During Deadlifts

You’re likely curious about the caloric burn. On average, a person may burn between 100 and 200 calories per half-hour of deadlifting. This number is a ballpark figure, as the actual calories burned can vary depending on several factors.

Factors Affecting Calorie Burn

Several factors influence how many calories you’ll burn during deadlifts:

  • Weight: Heavier individuals typically burn more calories.
  • Muscle Mass: More muscle mass can lead to higher calorie expenditure.
  • Intensity: High-intensity workouts will burn more calories.
  • Duration: The longer your workout, the more calories you’ll burn.
  • Form: Proper form can affect muscle engagement and energy expenditure.

To estimate your caloric burn, you might use a calculator or formula involving the MET value (Metabolic Equivalent of Task) of deadlifting.

Comparing Deadlifts to Other Exercises

Comparing deadlifts to other exercises gives perspective on their calorie-burning effectiveness:

  • Squats: Similar to deadlifts, also a compound movement and burn comparable calories.
  • Cardio-Running: Typically higher calorie burn due to sustained elevated heart rate.
  • Bench Press: Less calorie burn as it’s an isolated exercise compared to the full-body deadlift.

The Benefits of Deadlifts Beyond Calorie Burning

Muscle Group Activation

When you perform a deadlift, you engage various major muscle groups, including your back, hamstrings, quadriceps, glutes, and core.

This compound movement fosters muscle growth and hypertrophy by recruiting these muscles in unison, leading to balanced development and enhanced core strength that supports better posture.

  • Back: Strengthens the entire back, improving posture and stability.
  • Hamstrings & Glutes: Develops power in the lower body, essential for everyday movements.
  • Core: Builds a solid midsection, protecting your spine during daily activities.

Enhancing Overall Health and Fitness

Incorporating deadlifts into your routine can significantly boost your overall health and fitness levels. The exercise’s ability to stimulate anabolic hormones aids in strengthening bones and enhancing endurance.

Thanks to the intensity of engaging multiple large muscle groups, your metabolism may also see a spike not just during but long after your workout, leading to an increase in resting metabolic rate.

  • Strength Training: Contributes to better bone density and joint health.
  • Power: Amplifies functional strength that translates to real-world activities.
  • Metabolism: Elevates your resting metabolic rate, making your body more efficient even at rest.

Deadlift Variations for Fitness Enthusiasts

Exploring different deadlift variations can keep your workouts fresh and challenging. The Romanian deadlift, for example, emphasizes the posterior chain, which is crucial for boosting grip strength.

  • Traditional Deadlift: The classic move for overall strength and power.
  • Romanian Deadlift: Targets the hamstrings and glutes, focusing on the stretch.
  • Sumo Deadlift: Requires a wider stance, which can alleviate stress on the lower back and engage the quadriceps more.


How many calories does deadlifting burn?

Deadlifting can burn around 100-300 calories per hour, depending on weight lifted and workout intensity.

Is deadlifting good for weight loss?

Deadlifting is excellent for weight loss as it engages multiple muscles, boosts metabolism, and increases muscle mass.

What burns more calories deadlifts or squats?

Deadlifts and squats burn similar calories; the exact amount depends on the workout’s intensity and your body composition.

Does deadlift burn more calories than running?

Running generally burns more calories than deadlifting in the same amount of time, as it’s a sustained cardiovascular activity.

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