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Lifting weights just 5 to 10 percent heavier than the ones you currently use may help you burn 500 to 600 more calories per strength training session. Heavier weights with which you can perform only 6 to 8 repetitions are a better option than light weights with which you can perform 12 to 15 repetitions.
But unlike cardio activity, strength training will continue to burn calories up to 72 hours after the exercise is over through a phenomenon called after-burn. Modern strength training, she said, is less about how much weight you can lift than it is about how to make the body more efficient, lean, toned and strong. Strength training is about the quality of life, Burke said. You can be skinny but not have the ability to lift your suitcase..