If you have been to a gym even for one day in your life or planned a home workout routine, you must have faced the ultimate question that every fitness enthusiast must ponder. Should I go for cardio or make weight training my priority? The classic fitness conundrum: strength training for muscle and power or cardio for endurance and fat burning?
Both of these types of exercises possess benefits of their own, and many of us automatically lean toward one or the other, which we believe will help us achieve our goals faster. But what does science say about it? So, whether you’re planning to go through a complete physical transformation, or take a gym membership and disappear the next week, here’s the end of weight vs cardio, you should know about.
The Case For Cardio Exercise
Cardio exercises is a type of workout that consists of rhythmic movements intended to increase heart rate and improve cardiovascular health. This kind of exercise raises your heart rate and maintains it there for a long time, which puts more strain on your heart and lungs. It results in calorie and fat loss. Cardio, unlike strength training, is based on your body’s use of oxygen during activity. The higher your weight, the more calories you burn. Cardio is appealing because it is simple and accessible. To raise your heart rate, no pricey equipment or a gym membership is required. A brisk walk around the neighborhood, a dance party in your living room, or climbing stairs can all provide significant cardiovascular benefits.
Major Benefits:
- Rapid calorie burn: Running or cycling actively for 30 minutes can burn over 300 calories, compared to roughly 100 calories from weightlifting.
- Heart and lung health: Cardio exercises at gym not only help in reducing LDL (bad) cholesterol but also boost HDL (good) cholesterol. This helps reduce the risk of heart disease and improve your overall cardiovascular health.
- Quick mood lift: Cardio workouts help stimulate the endorphin hormone, which reduces stress and anxiety while also improving mental well-being.
What Strength Training Exercises Brings to the Table?
strength training exercises, often known as weight training, is a type of resistance training in which muscles are worked against external resistance, such as weights or force, to build muscular mass. Weight training may appear to be the underdog in this calorie-burning race, as a normal 30-minute exercise only burns about 100 calories.
But there is a twist, weight exercise provides long-term metabolic benefits that more than make up for any shortfall in short-term calorie burn. Compared to cardio, lifting weights typically raises EPOC (Excess Post-exercise Oxygen Consumption) levels, which causes a greater breakdown of muscle. This means that even after finishing a weightlifting session, the body keeps burning calories. In addition, weight training also improves insulin sensitivity in the body thus helping you manage healthy blood sugar levels.
Major Benefits
- Build muscles & boost metabolism: Strength exercise raises your resting metabolism by helping you gain muscle. Additionally, even while you’re at rest, EPOC keeps your body burning calories for up to 48 hours following a workout.
- Bone and joint health: weight training not only builds your muscle but also makes your bones and joints stronger which reduces the risk of impact injury
- Heart protection: Despite not having ‘cardio in its name’, it is actually for your cardiovascular health. Weight training 2-3 times a week can significantly help you reduce the risk of heart disease.
Cardio vs. Strength Training: Which Is Better For Weight Loss?
What many people do not understand about weight loss is that weight loss and fat loss are two different things. Weight loss means an overall reduction in your body mass, which may be a result of loss in water content, muscle, and fat. When you rely on cardio alone, you’re losing a combination of fat, muscle, and water. Losing your muscle mass can result in a slowed-down metabolism, which means even if you lose weight, you’ll find it harder to maintain it.
On the other hand, when you combine weight training with cardio exercises, it ensures that fat, not muscle, accounts for the majority of your weight loss. As a result, you will not only appear more defined and toned, but you will also find it easier to sustain your results over time.
So it is not cardio or weight training; instead, it should be cardio and weight training. When you combine both fitness routines in a way that suits your goals, you get the best of both worlds.
Final Thoughts
Research overwhelmingly supports a comprehensive approach to wellness that involves both cardiovascular and strength exercises. Your specific objectives should direct your focus. If you want to improve your heart health and burn calories quickly, focus a little more on cardio exercises. Simultaneously, make weight training a priority if you want to increase your long-term metabolism and gain muscle. However, keep in mind that the best exercise routine is one that you can follow consistently.
FAQs
-Can I lose weight with just cardio?
Yes, cardio burns calories and helps with weight loss, but combining it with strength training can boost long-term fat loss and muscle tone.
Does lifting weights burn more calories than cardio?
Not always during the workout, but strength training boosts metabolism post-exercise, helping you burn more calories over the next 24–48 hours.
Will weight training make me bulky?
No, especially for most women. Building visible muscle takes time, effort, and specific nutrition—strength training mainly helps with tone, strength, and metabolism.
Which is better for heart health: Cardio or weights?
Cardio directly improves heart and lung function, but strength training also reduces blood pressure and improves overall cardiovascular markers when done consistently.
Should I do cardio or weights first?
It depends on your goal—prioritize the one most important to you. For fat loss, many experts recommend doing weights before cardio.
Can I do both cardio and strength on the same day?
Yes, just manage intensity. You can combine both in one session or alternate days, depending on your fitness level and recovery.
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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References
1-Medical News Today. Cardio vs. strength training: Which is better?; 2023 Mar 10 [cited 2025 Jun 20]. Available at: https://www.medicalnewstoday.com/articles/323922
2-Zafar H, et al. CARDIO VS STRENGTH TRAINING: WHICH IS BETTER FOR OVERALL HEALTH. ResearchGate. 2025 Jan 1;. Available at: https://www.researchgate.net/publication/387603630_CARDIO_VS_STRENGTH_TRAINING_WHICH_IS_BETTER_FOR_OVERALL_HEALTH
3-Willis LH, Slentz CA, Bateman LA, Shields AT, Tanner CR, Gallis LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012 Dec;113(12):1831-7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3544497/