Strength Training vs. Cardio: What’s Best for You?

11 April 2025

When it comes to fitness, one of the most common dilemmas is choosing between strength training and cardio. Should you hit the treadmill or lift weights? Which one is better for fat loss? Will cardio make you lose muscle? These are all valid questions, and the answer isn’t as simple as one being superior to the other.

The truth is, both strength training and cardio have unique benefits, and the best choice depends on your personal fitness goals. So, let’s break it down and see which one suits YOU the best!

Understanding Strength Training and Cardio

Before we compare them, let’s quickly go over what each one entails.

What Is Strength Training?

Strength training (also called resistance training) involves exercises that challenge your muscles using weights, resistance bands, or even your own body weight. Common examples include:
- Lifting weights (dumbbells, barbells, kettlebells)
- Bodyweight exercises (push-ups, squats, lunges)
- Resistance band workouts
- Machines at the gym

The goal of strength training is to improve muscle strength, endurance, and size, while also boosting overall functional fitness.

What Is Cardio?

Cardio, short for cardiovascular exercise, is any activity that raises your heart rate and increases endurance. It primarily targets your cardiovascular system, improving overall heart and lung health. Common types of cardio include:
- Running or jogging
- Cycling
- Swimming
- Jump rope
- Rowing
- Dancing
- HIIT (High-Intensity Interval Training)

Cardio workouts are great for burning calories and improving stamina, but how do they stack up against strength training?

Strength Training vs. Cardio: The Benefits of Each

Now, let’s take a closer look at the benefits of each type of exercise.

The Benefits of Strength Training

1. Builds and Maintains Muscle Mass

Lifting weights helps you build lean muscle, which is crucial for improving strength, mobility, and overall body composition. Plus, as you age, muscle loss naturally occurs, making strength training essential for longevity.

2. Boosts Metabolism and Burns More Calories Over Time

Did you know that muscle burns more calories at rest compared to fat? That means the more muscle you have, the more calories you burn throughout the day—even when you’re lounging on the couch!

3. Strengthens Bones and Joints

Strength training isn’t just for gaining muscle. It also increases bone density, reducing the risk of osteoporosis and fractures later in life. It keeps your joints healthy, too, making daily movements easier and reducing injury risk.

4. Improves Body Composition

Unlike cardio, which can lead to muscle loss if overdone, strength training helps you sculpt a leaner, more toned physique by promoting fat loss while preserving muscle mass.

5. Enhances Mental Health and Confidence

Lifting weights can boost your mood, relieve stress, and even improve cognitive function. Plus, seeing yourself get stronger over time is a huge confidence booster!

The Benefits of Cardio

1. Burns Calories and Supports Fat Loss

Cardio workouts are famous for their ability to burn calories quickly. If shedding a few extra pounds is your goal, cardio can be a great tool—especially when combined with a balanced diet.

2. Improves Heart Health

Your heart is the most important muscle in your body, and cardio keeps it in tip-top shape. Regular cardiovascular exercise helps lower blood pressure, improve circulation, and reduce the risk of heart disease.

3. Boosts Endurance and Stamina

Ever feel out of breath after climbing a flight of stairs? Cardio helps improve your overall endurance, making everyday activities feel easier and less exhausting.

4. Supports Mental Well-Being

Ever heard of a “runner’s high”? Cardio triggers the release of endorphins—your body’s natural mood boosters. Regular cardio can help reduce stress, anxiety, and even symptoms of depression.

5. Enhances Lung Function

Since cardio increases your breathing rate, it strengthens your lungs, making them more efficient at delivering oxygen throughout your body. This means better energy levels and overall cardiovascular fitness.

Strength Training vs. Cardio: Which One Should You Choose?

The million-dollar question: Which one is better? The answer depends on your goals!

If Your Goal Is Fat Loss

A combination of both is ideal. Cardio helps burn calories, but strength training ensures that the weight you lose comes from fat—not muscle. Plus, lifting weights boosts your metabolism long after your workout is over.

Best Approach: Moderate-intensity cardio (e.g., cycling, brisk walking) combined with 3-4 days of strength training per week.

If You Want to Build Muscle and Get Stronger

Strength training is the way to go! While cardio is great for heart health, too much of it without strength training can lead to muscle loss.

Best Approach: Prioritize resistance training 4-5 times per week, with occasional low-intensity cardio for endurance and recovery.

If You’re Training for a Marathon or Endurance Sport

Cardio takes the lead here. Runners, cyclists, and swimmers benefit most from aerobic workouts that improve endurance and cardiovascular efficiency.

Best Approach: Long-duration cardio workouts mixed with some resistance training to prevent muscle imbalances.

If You Want Overall Health and Fitness

Why choose just one when you can do both? A mix of strength training and cardio gives you the best of both worlds. You’ll build muscle, improve heart health, and burn fat—all at the same time.

Best Approach: Aim for a well-rounded routine with 3-4 days of strength training and 2-3 days of cardio each week.

Finding the Right Balance for YOU

There’s no strict rule that says you must choose one and ditch the other. The key is balance. Here’s how to structure your workouts based on your fitness level:

Beginner

- 3 days of strength training (full-body workouts)
- 2-3 days of light to moderate cardio (walking, cycling, swimming)

Intermediate

- 4 days of strength training (upper/lower split)
- 2-3 days of cardio (mix of steady-state and HIIT)

Advanced

- 5 days of strength training (targeting different muscle groups)
- 2-3 days of cardio (mix of endurance and interval training)

Final Thoughts: Strength Training vs. Cardio—Do What Works for You!

At the end of the day, there’s no “one size fits all” answer. Both strength training and cardio offer unique benefits, and the best choice depends on your goals, lifestyle, and personal preferences.

If you’re looking for long-term fat loss, strength training is essential. Need to improve endurance and heart health? Cardio should be in your routine. And if you want to be the healthiest, fittest version of yourself—why not do both?

The key is to enjoy the process. Whether you love lifting weights or running in the park, consistency is what will get you results. So, lace up those sneakers or grab those dumbbells—whatever makes you feel strong and confident is the best workout for YOU!