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Running vs. weight lifting: Which one is better for weight loss?

Most of the people trying to lose weight often find themselves stuck in this tricky question- weight lifting or running? Which one is better?

Both are important types of exercises and it can be a tough choice to decide which one is better.

We all know that weight loss is all about the number of calories you intake and burn throughout the day, by performing various physical activities. For almost all activities, the more you weigh, the more calories you will burn.

But if you really have to choose between the two types of workouts, which one should that be?

it’s all about burning calories

Running helps you burn more calories, but weight training has the capability of supporting your weight loss efforts. As we know that in order to lose weight, you have to burn as many calories as you can and calories are burnt either by performing exercises or by doing your daily work.

About 3500 calories equal to 500 grams of fat. So to lose that 500 grams, you need to burn 3500 calories in a week. That means in general, if you cut about 500 to 1,000 calories a day from your diet, you will shed 500 grams to 1 kilo of weight in a week.


Running is a full body-movement exercise. It allows you to burn a huge number of calories very quickly. Though the amount of calories you will burn in a week entirely depends on your body weight as well as the pace at which you run. According to Health Status, a person weighing 81 kilos will burn about 691 calories in 60-minutes when running at a speed of 8 kph.

Weight training

While lifting weight does not burn as many calories as you burn running. According to Health Status, the person weighing 81 kilos will burn about 281 calories during a 60-minute weight lifting workout. However, weight lifting is essential in building lean muscle that can help you to burn more calories throughout the day. As it takes more calories to maintain muscle tissue.

What to choose

In general, both running and weight lifting should be a part of the weight loss plan. Both have different benefits, but both help you to lose weight. By combining both the activities, you will be able to burn a lot of calories in a day.

But due to any reason if you have to make a choice between the two, then always opt for running as it will help you burn a greater number of calories.

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