One of the most overlooked benefits of strength training is the calories burned after your workout. Scientists refer to this after burn as the excess post exercise oxygen consumption (EPOC). With strength training the EPOC is big. Research has shown that basal metabolic rate (the rate at which the body burns calories at rest) can increase by 7 to 10 percent, and last up to 4 days following a strength workout. For the average adult this adds up to a lot of calories.