Study on Calories Burned While Training

I hear and see a lot of people going to the gym to burn calories and they turn their weight lifting session into a calorie burning session with circuits, minimal rest, and a general upbeat pace with no real regard for load and progress. I tell my gym members all the time you don't lift weights to burn calories you lift to build muscle and get stronger. This study reaffirms that thought process. https://www.ncbi.nlm.nih.gov/pubmed/30768553 What it found was that roughly on average depending on volume a male lifter would burn between 150-300 kcals per session and a female lifter around 75-150 kcals per session. In this study, the sessions consisted of 7 exercises of 2-3 sets of 8-12 reps at 70% of predicted 1 rep max. Another question you may be asking is what about EPOC and that averaged out to be 7-8 calories. The bigger and stronger you are the more calories you will burn but it is nowhere near as efficient at burning calories as say a regular cardio session comparatively. So this tells me that when lifting weights you should focus on getting stronger and the execution of the lift and not on how fast of a pace I can go to turn it into a fat burning workout. Save that for cardio and most importantly diet. Also, there is probably not a huge need to adjust calories per training session because it is a very minute change that would be placed on the calorie drop for the day. Unless you decide to dramatically increase or decrease your calories, so if you went from 4 sessions a week to 6 sessions and a few are two a days it might be a good idea to increase calories if the idea is to maintain and just the same if you went from high frequency to 3 days a week you may want to lower calories.