Muscle mass makes us strong, and as luck would have it, it also helps us burn calories -- during workouts and during downtime. Strength training, done with resistance to help build muscle mass, usually includes exercises such as weight lifting or using a resistance band. Adding strength training to your workout routine will help build muscle mass and keep your bones strong. One pound of muscle burns about 15 calories a day, and while that's still not much, it's more than what one pound of fat will do for you. Multiple studies have found that when strength training is added to our weekly exercise routines, our basal metabolic rate gets a boost.