Is Strength Training Or Cardio Better For Weight Loss?

The debate between strength training vs. cardio has raged on for decades, with proponents of each claiming it’s superiority for weight loss. Cardio fans love the calorie burn and heart health benefits, while weight lifting and strength training are said to have greater benefits for long-term metabolism and muscle strength. Both approaches certainly have their merits, and in this article we will help you to understand how each of these forms of exercise can help you in your weight loss strategy. 

Defining strength training and cardio exercise

Strength Training

Strength training can include a variety of types of exercises like weight lifting, resistance training, and bodyweight exercises. What they all have in common is that they focus on strengthening the muscles and building or at least maintaining muscle mass. Maintaining muscle is especially important when you are losing weight. 

Examples of strength training exercises include:

• Dumbbells or free weights

• Weight machines

• Resistance bands

• Bodyweight exercises (squats, pushups, planks, dips)

• Plyometric exercises (jump lunges, box jumps, burpees)

Cardio

Cardio, also known as cardiovascular exercise or aerobic exercise, are exercises or activities that get your heart pumping, your breathing rate up, and make you sweat. This type of exercise builds endurance and burns a lot of calories during your workout. Cardio also makes you feel good, as it can boost mood-enhancing factors in your brain. 

Examples of cardio exercises include:

• Running

• Swimming

• Cycling

• Jumping rope

• Climbing stairs

• Rowing

Is cardio better for weight loss?

While cardio exercises generally burn more calories during the workout, strength training exercises burn fewer calories but lead to a bump in your metabolic rate later on as your muscles repair and build. A typical 30-minute run will burn about 200-500 calories, while a 30-minute weight lifting workout will burn about 100. 

Cardio exercises do not generally build muscle, as their focus is cardiovascular endurance and not muscle mass. Strength training, on the other hand, will increase muscle mass which will lead to a higher resting metabolic rate. 

So, is cardio better for weight loss? There is no single “best” option when it comes to weight loss. While cardio is better for fat loss and has a higher initial calorie burn, strength training will help you replace fat with muscle and lead to more long-term calorie burn. Let’s dive into the difference between “fat loss” and “weight loss” a little more.

Fat Loss vs. Weight Loss

Cardio is great for immediate weight loss, as the exercise itself will lead to fat and water loss. Strength training, on the other hand, might show less improvement on the scale as any fat weight lost will usually be replaced by muscle. 

This highlights an important issue, which is that focusing too closely on the numbers on your scale might not give you an accurate picture of your progress, especially if you are gaining muscle. Progress photos and body measurements can be more accurate measurements of your weight loss and health goals.

Combine or Stick to One

For the most part, this decision is based on a lot of factors, including what you enjoy doing, what your body can do, and what your goals are. 

Most experts recommend doing both cardio and strength training, but if you only have time to do one, strength training might edge out cardio as far as overall benefits go. Since strength training builds muscle, increases your basal metabolic rate, and improves your strength, many studies now suggest it is more effective than cardio. 

For our cardio lovers, don’t worry, you can still work it into your workout. A great way to create a combined exercise program is to warm up and cool down with some cardio, sandwiching some strength training in between. A 15 minute jog or cycle gets your heart rate up and boosts blood flow to your muscles to warm you up. This can reduce the risk of injuries during strength training. 

Long-term Benefits of Cardio and Strength Training

Cardio

The long-term benefits of cardiovascular training go beyond just burning calories. Cardio boosts your stamina to tolerate physical exertion and lowers your risk of heart disease and stroke. Cardio has also been shown to boost mood and reduce things like anxiety and depression, as well as boosting brain function in general. 

Strength training

The long-term benefits of strength training, besides building muscle, are many. When you strength train, your body burns more calories even at rest, making it easier to maintain your weight. Strength training also strengthens more than just muscle, it strengthens your bones, making things like osteoporosis less likely. On top of all that, strength training also helps you prevent joint injuries as the muscles supporting your joints become stronger. 

Both cardio and strength training have long-term benefits that will add up to a healthier quality of life and feeling better overall. If you’re able, find a routine that incorporates both. Workouts like High Intensity Interval Training (HIIT) can offer a great cardio and strength combo.

Choosing the right approach for you

Exercise is a highly personal process, determined by your abilities, interests, and goals. Both strength training and cardiovascular exercise have benefits for your health and wellness. 

Implementing a well-rounded exercise plan that fits your particular goals and fitness level might mean focusing on just one or both of these types of exercise. To prevent injury, it’s always a good idea to start small and work your way up to more intense workouts if you’re very active.

Whether your goal is to lose fat, gain muscle, be able to run a mile without being so winded, or to reap the heart health benefits of exercise, there is a program out there that will help you achieve your goals. 

Agile can help you achieve weight loss success

If diet and exercise just aren’t enough, it might be time to talk to a provider about GLP-1s. In combination with a healthy diet and increased exercise, GLP-1s have drastically changed the lives of many seeking better weight loss options. 

At Agile, patient safety is our number one priority. We adhere to the strictest medical protocols and offer ongoing treatment and care throughout the entirety of your program. Also, your initial consultation is on us. Interested in learning more? See if you qualify today!