Lifting weights doesn't use much energy because it's mostly controlled lowering and long breaks between sets.

Slower lowering movements during weight training lead to greater muscle damage and higher rates of muscle protein synthesis than faster lowering movements.

The amount of energy burned during resistance training adds directly to the total energy burned in a day, without causing a meaningful decrease in energy burned through other activities like resting or daily movement.

What matters most for burning calories during weightlifting is whether you’re using big muscles like legs or small ones like chest—not how long you rest or how fast you lift.

To build the maximum amount of muscle mass while lifting weights, consuming more calories than the body burns is required.

If a young, healthy man lifts weights for 8 weeks, his muscles will likely get bigger—by about 6%, give or take a little.