Cardio vs Strength Training for Weight Loss

When it comes to losing weight, the internet and social media is full of conflicting advice. Some people swear by running, cycling, or any kind of cardio, while others insist lifting weights is the only way to go. So, which is it? The answer, as with most things in fitness, is “it depends”.

Why Cardio Gets All the Love

Cardio’s often seen as the golden ticket for weight loss. And to be fair, it’s great for burning calories. Whether you’re jogging, rowing, or hopping on a bike, cardio is all about getting your heart rate up. Plus, it’s straightforward – no need to learn complicated movements or mess around with equipment.

But here’s the catch: while cardio burns a lot of calories in the moment, that’s where it stops. As soon as your session ends, the calorie burn drops off. Also, a lot of people can eat back the calories through rewarding behaviours or due to hunger afterwards if they are not careful.

You might also like my blog “Why Some People Argue Exercise Doesn’t Help You Lose Weight: Understanding the Pitfalls and How to Avoid Them“.

The Case for Strength Training

Now, strength training doesn’t burn as many calories during the workout itself. But it has a sneaky benefit: it builds muscle. Why does that matter for weight loss? Because muscle is like your body’s calorie-burning engine. The more muscle you have, the more calories your body burns, even when you’re chilling on the sofa. It helps speed up your metabolism,

Strength training also changes the shape of your body. If you’ve ever heard someone say they want to look “toned,” what they’re really after is a bit of muscle definition – and that only comes from lifting weights.

Can’t I Just Do One or the Other?

Technically, you could just do cardio or strength training, and you’d still see some results. But combining the two is where the magic happens. Here’s why:

Burn Now, Burn Later – Cardio helps you torch calories immediately, while strength training keeps your metabolism ticking long after you’ve left the gym.
Staying Strong – Lifting weights helps maintain muscle as you lose fat, which stops you from feeling “skinny-fat” (where you lose weight but still feel soft).
Variety = Consistency – Mixing it up keeps your workouts interesting, which makes it easier to stick with in the long run.

What’s the Right Balance?

If you’re aiming for weight loss, aim for 2-3 strength sessions and 1-2 cardio sessions a week. Everyone is different though of course so this may not apply to you. However, this gives you the best of both worlds without overloading your schedule. And if you’re short on time? Combine the two. A circuit workout or something like HIIT (High-Intensity Interval Training) can give you the calorie burn of cardio with the muscle-building benefits of weights.

The Bottom Line

When it comes to cardio vs strength training, it’s not an either/or situation. They’re like tea and biscuits – they work better together (not sure that is a good analogy from a nutritionist and fitness coach, but it is still true!!!). Focus on finding a mix that works for your goals and keeps you motivated.

Remember though, when it comes to losing weight, it mostly comes down to your diet. Exercise should always be used to make your heart stronger, and your muscles and bones stronger too – investing in your longevity and not just your weight loss.