Calories Burned Through Strength Training. Strength training can help burn calories and boost your metabolism. Photo Credit dumbbell image by Evgeny Rodionov from Fotolia.com. If you want to lose weight and change your body’s appearance, it may be beneficial for you to lift weights. Not only does it burn calories and boost your metabolism, but it can potentially help make you stronger and increase your self-esteem. Always consult your doctor before beginning a new exercise regimen. It takes 3,500 calories to equal one pound of fat, meaning you’ll need to burn an extra 3,500 calories per week for each pound you wish to lose. If you burn 500 calories more per day with exercise one day a week, you can reach that goal.