One of the benefits of weight training is the after burn — burning calories as your body recovers from your workout. After an hour-long session of lifting weights, the average woman burns an extra 100 calories over the next 24 hours. Those extra calories add up. Think about it: if you weight train three times a week, that is an extra 300 calories per week and an extra 1,200 calories per month. Over the course of a year, that equals almost four and a half pounds lost — close to that magic number of five pounds most women I know say they would like to lose.