Does better fitness begin with cardio or strength? Let’s find out!

Written by: Deepa Reviewed by: Dr. Swati Mishra 17 June 2025

[{"selector":"#anim-e850617b-7dd2-4d70-a714-3c5ff5061bd3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10d367d5-35c7-4c3c-93eb-43228ddcf41b","keyframes":{"transform":["translate3d(0px, 167.95226%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Wondering whether to spend your next workout session on the treadmill or weight lifting? Photo Credit: Shutterstock

[{"selector":"#anim-d13fd17e-d984-4121-943c-6c3727454625","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f37dc543-b985-4c21-910d-91d26b873cd9","keyframes":{"transform":["translate3d(0px, 132.67973%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Research shows that the best overall health benefit, including cardiovascular health, muscle growth & mental energy, all improve when combining cardio and strength training exercise. Let's dive in to know more! Photo Credit: Shutterstock

Cardio Fatigue & Heart Health

[{"selector":"#anim-0a65c9a4-b05e-4231-94d0-1dee89301292","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7614cc4-9edb-458f-b536-b4426919aa19","keyframes":{"transform":["translate3d(0px, 123.07256%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3de30728-4b8f-460b-b335-94cc0d2a744c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2513bffe-ce94-4688-9f89-4dd53619bded","keyframes":{"transform":["translate3d(0px, 449.58557%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Cardio is an important part of healthy cardiovascular fitness and overall endurance plus it burns calories. It lowers stress levels, improves mood, & regulates blood sugar & blood pressure levels. Photo Credit: Shutterstock

Strength Training Strengthens More

[{"selector":"#anim-910e29d6-3fb5-4a87-bde3-1aadd53d2353","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27ba317e-b82f-40d8-b940-dee27f56a246","keyframes":{"transform":["translate3d(0px, 118.2001%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81e7414d-e9de-42c4-a060-ba0c4891d871","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75896c35-f20b-4255-b4ea-13158d695443","keyframes":{"transform":["translate3d(0px, 479.43637%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Incorporating weights builds muscle & elevates metabolism rate. It also improves bone health, & builds sustained energy burn even when resting due to the afterburn effect as it relates to the amount of oxygen consumed post workout. Photo Credit: Shutterstock

Research Shows—Don’t Just Choose One

[{"selector":"#anim-b3305139-bac7-42b9-baff-95104466a962","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4352daa3-c6ec-4dc7-a700-0af7b8e2a6c4","keyframes":{"transform":["translate3d(0px, 123.07256%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e650b28-ba65-4c24-b07c-261a0e1f69ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f2fd0d4-d28b-49cf-9bea-b2a3c229718c","keyframes":{"transform":["translate3d(0px, 449.58557%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Recent study looked at people who did both aerobic & resistance types of exercise they had a 41% lower risk of all-cause mortality than the participants who only participated in one type of exercise. Photo Credit: Shutterstock

Combine for Maximum Fitness

[{"selector":"#anim-4ed9d630-5fdf-4176-98f1-b9c2286c2897","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c845537-b1fe-49d9-8c7d-c42c4f3a31b3","keyframes":{"transform":["translate3d(0px, 129.19501%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1238958-bbd9-41e2-90b1-c60535ebe309","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd0d18c2-2e75-4447-8812-eee6e02b8d2e","keyframes":{"transform":["translate3d(0px, 466.00353%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The CDC recommends that adults should do both cardio and recreational activities, which could be 150 minutes of moderate intensity cardio, plus at least 2 bouts of resistance training per week. Photo Credit: Shutterstock

Please Note

[{"selector":"#anim-c3b3fe68-7f9f-40b1-b0b1-b41bfb90e83c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-276405fd-9c70-4722-b102-ee743d493279","keyframes":{"transform":["translate3d(0px, 119.68254%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b35d6a44-61cd-4326-becb-39e54a4e9727","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b95f2170-c13f-4767-8610-c81cc9c065cf","keyframes":{"transform":["translate3d(0px, 903.39557%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Just as an important reminder, always follow a certified trainer's guidance! If you are a beginner, see your medical doctor first to learn what exercises work for your body and when those exercises are appropriate to perform. Photo Credit: Shutterstock

Final Takeaway

[{"selector":"#anim-fa528de2-c09c-40b9-b82d-e3c31294357b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-308ec5c7-6700-431f-ba23-74fe9f0ca419","keyframes":{"transform":["translate3d(0px, 127.84582%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c97df3a0-ca12-44c5-ba1f-c1c58eaf1e17","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-484aec5b-0287-46b8-bb03-46c4a6a2ebe0","keyframes":{"transform":["translate3d(0px, 958.95105%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] It's not picking a side between cardio & strength training; both are necessary for a complete fitness routine. Together they make up an ideal treadmill program for gaining strength, muscle, improving mood and overall well-being. Photo Credit: Shutterstock