Cardio vs Strength Training

When you step into a gym, you’ll often find two primary groups: the weightlifters and the cardio enthusiasts. For years there’s been a lifelong debate between which is better for health and fitness. In this article we’ll dive deep into the discussion, highlighting the benefits of each approach and why finding a balance might be key to optimal fitness and longevity. 

Is Strength Training Better Than Cardio?

Strength training in recent years has been named the elixir of life and for good reason, but is strength training better than cardio? Strength training offers numerous benefits which we’ll dive into below:

• Muscle Building: One of the most evident advantages is the ability to build muscle. This not only improves physical appearance and your visible muscle mass but by building more muscle you’ll have improved posture, maintaining flexibility if you train through a full range of motion under load and have stronger joints day making you more resilient to the risk of injuries. 

• Increased Metabolism: Muscle burns more calories at rest than adipose tissue does (fat), Research shows that you burn about 6 calories per pound (13 calories per kilogram) per day at rest. This means if you have an additional 4 kg of muscle mass you’ll end up burning an additional 52 calories per day at rest. 

• Improved Body Composition: By focusing on weight training and getting stronger you’ll be increasing your lean body mass (muscle mass) this will aid in helping you reduce body fat and increase lean muscle mass resulting in a toned, fit and athletic physique you’ve always wanted. 

It’s important to address a misconception that “Weight training makes you bulky” or can impede weight loss. Quite the opposite, your ability to grow muscle has a predisposed genetic limit based on your gender, age, genetics. For the majority of us strength training will aid in building a lean, athletic physique and if you train through a full range of motion can even improve your mobility and movement! 

FAQ: Is Strength Training Suitable For Beginners?

Strength training can be adapted to any level of trainee, there are exercise regressions / progressions for any level and it’s important to start at the right level depending on where you’re currently at. Check out our blog article on exercises for beginners. It’s important to focus on form, so slowing things down and taking your time is important until you gain confidence then you can increase the intensity and load. 

Is Cardio Better Than Strength Training? 

Cardio used to be named king in the fitness industry, for fitness, fat loss and much more. Activities like running, cycling are praised for:

• Cardiovascular health: Regular cardio strengthens our heart and lungs which has been shown to reduce the risk of heart disease and a number of other health benefits which we’ll cover in a section below. 

• Calorie Burning: Calories burnt during cardio are a lot higher than strength training so if you goal is to lose body-fat by creating a calorie deficit utilising cardiovascular training in your routine is a good play. 

• Enhanced Endurance & Stamina: Improving your aerobic capacity is going to improve your day to day engine to perform daily tasks, running up and down the stairs without thinking about it, walking up a hill without getting tired or out of breath. You’ll reap the benefits of more energy through improved mitochondrial function and fat utilisation! 

However, there is a belief that too much cardio can lead to some muscle loss. There is some nuance to this statement, excessive cardio without adequate calorie consumption can lead to some muscle reduction. A balanced approach to training that includes both modalities prevents this and is optimal. 

FAQ: Can cardio alone help me build muscle?

Cardio alone can improve muscle tone depending on the modality of cardio performed you can get some muscle adaptations ie. Cyclists have very developed legs due to their continued use however to build significant muscle, strength training is necessary to provide a progressive stimulus to drive the adaptation of increasing lean body mass (muscle). The benefit to performing cardio comes with the improved recoverability, the better your work capacity and aerobic energy system the quicker you’ll recover between sets and handle more volume which is the amount of sets / reps per workout. 

Cardio Before Or After Weights: Finding the Right Order

If your goal is to get stronger, perform more in your lifts and then burn fat then ordering your cardio and weightlifting is key to maximise your results. 

• Cardio before weights: A short warm up using a piece of cardio equipment to raise your heart rate, improve blood floor and increase range of motion around the joints is a good option, aiming for just 5-10 minutes prior to your weightlifting will suffice. 

However, too much cardio prior to weightlifting will deplete muscle glycogen and reduce your performance across your lifts so limiting the time spent and intensity is essential for it to be effective but not hinder your progress. Aiming for 50-60% of your max heart rate is best practice. 

• Cardio after weights: Performing cardio post strength training can lead to increased fat oxidation, due to the depletion in stored glycogen from performing your weight training first your body will switch energy systems to the aerobic system which utilises fat oxidation as an energy source. That being said whilst your body is technically “burning more fat” It’s important to note that fat loss occurs through a calorie deficit and if you consume the calories burnt from exercise your body won’t magically “burn fat” by performing cardio post training, if only it was that easy. 

FAQ: Should I do cardio before weights to warm up?

Yes, 100%!  Starting your workout with some form of cardio to increase heart rate, raise body temperature, improve range of motion and mobility around the joints is going to improve your workout, just be sure to be mindful of the intensity and duration thus not to affect your weightlifting. 

Can Strength Training Count As Cardio 

Of course, just lift weights faster with more reps right? Not quite, some exercises are more ballistic / dynamic and include locomotion such as carries / travelling lunges which will have a greater impact on raising your heart rate. 

There’s a few training modalities which come with an additional benefit of increased work capacity, raised heart rate and conditioning much like cardio. 

• Metabolic training involves higher rep training such as 8-12-24 which is where you complete exercise A with 8 reps, exercise B with 12 reps then exercise C with 24 reps with minimal reps one after another which will will increase heart rate, lactic acid and call upon the aerobic system to be able to perform well. 

• German body composition training or GBC for short utilises upper / lower body supersets which is where you perform an upper body exercise followed by a lower body exercise with slow eccentrics (lowering) phases of the lifts which generate more lactic acid, due to it being built up not only in the upper body but also the lower body the heart rate rises to aid in circulation to help remove the lactate from the body. 

• Circuit training which combines strength movements in concession with minimal rests, this usually utilises a squat pattern, push pattern, hinge pattern and pull pattern and potentially some more dynamic movements such as kettlebell swings, squat jumps which bring with it more cardiovascular benefits. 

• Crossfit has become extremely popular in recent years combining compounds movements such as barbell squats / deadlifts done in rapid concession for as many rounds as possible with exercises such as burpees, medicine ball slams and pull ups are a form of high intensity training which will elevate your heart rate to higher zones improving your lactic threshold and cardiovascular fitness. 

FAQ: Can strength training alone provide cardiovascular benefits?

Depending on the modality, strength training can provide some cardiovascular benefits however that being said traditional cardio exercises are typically more effective for improving cardiovascular health. 

Cardio Vs Strength Training: For Overall Health

Studies have shown that cardiovascular exercise such as running, dancing or biking helps to increase your longevity. It’s known to also reduce health problems such as:

• Obesity
• Heart disease
• High blood pressure
• Type 2 diabetes
• Osteoporosis
• Stroke

On the other hand, strength training can really help with:

• Preventing intra-abdominal fat. This is the kind of fat you definitely don’t want as it targets your organs and constricts blood vessels. In simpler terms, it targets your belly. Queue dad bod!
• Maintaining flexibility. As you get older you can remain independent and mobile
• Improved posture
• Improved muscles strength which helps protect your joints from any potential injury
• Help with sleep and avoiding insomnia

Overall cardiovascular exercise yields more long term health benefits and therefore for the majority of people should form a baseline for their health and fitness goals to maintain a good level of health. 

CARDIO VS STRENGTH TRAINING: FOR REDUCING ANXIETY OR STRESS

Doing either cardio or strength training or both will definitely help improve your mood especially when you’re feeling stressed, run down or anxious.

Strength training can help reduce bodily stress both physically and mentally, which will help you establish a healthy flow of energy through your body.

Overall any form of exercise can help with your overall mood, reduce stress, boost well-being and improve your self-esteem.

If you’re unsure where to start if you’re not confident training alone, try a strength and conditioning program. It incorporates a little bit of strength training, cardio and weights. Check out our range of classes to see what will suit you best.

Strength Training Vs Cardio: Which Should You Choose?

Both strength training and cardio provide unique benefits for your health and 

fitness and combining the two is going to help you yield the best of both for a well 

rounded fitness regime. 

For weight loss, increasing cardio performed per week to increase energy

expenditure alongside strength training is going to be a beneficial tool to increase 

calorie burn and aid in adhering to a calorie deficit. 

For muscle gain utilising some low intensity cardio to improve your aerobic energy  

system is going to improve your recoverability, work capacity and overall health. 

Aiming for two sessions of 20-30 minutes low intensity steady state cardio per week 

alongside your strength training is going to be best practice. 

As a good starting point aiming for 60 minutes of zone 2 cardio per week which is 

roughly 130-140 bpm heart rate has been shown to provide health benefits and then 

aiming for 3 strength based sessions per week focusing on the main movement 

patterns is a good place to start to reap the benefits of both modalities. 

Ultimately, the best approach depends on individual goals and preferences. Listen to

your body, if you’re unsure, seek guidance and speak to one of our amazing fitness 

professionals, and remember that a combination of strength training and cardio 

often yields the best results.

Is doing cardio before strength training the ideal method? Or is it the other way

around? Perhaps you should be doing both? What really is the best option?

While cardio is fantastic for losing weight, weight training can help you build 

muscle. For overall health, both methods are great in keeping fit and healthy. The 

simple answer is: It all comes down to your fitness goals and what you’re looking to 

Achieve.

Read on for more details on whether cardio or strength training comes on top, when

it comes to:

• Losing Weight
• Overall Health
• Reducing anxiety and stress

We also discuss two common questions asked on this topic:

• Cardio or strength training first? 
• Is weight training cardio? 

CARDIO VS STRENGTH TRAINING TO LOSE WEIGHT

Losing weight for each and every person will result differently. It’s important to be aware of what you need to do to effectively lose weight, consulting with a health professional and/or a personal trainer will ensure the results you want based on your own fitness goals.

Can I lose weight by lifting weights only?

Lifting weights can contribute to weight loss but it will help you build more muscle than lose weight ultimately. Depending on how much weight training exercises you do, you may end up building more muscle and still losing the fat.

In the end, you may see the weight being lost from certain targeted areas of your body, but not see much difference on the scales since in that time you would’ve built muscle that replaced the fat that has been lost.

What burns more calories – Cardio or strength training?

Cardio is fantastic for burning calories while you train. According to the British Journal of Nutrition, you can burn up to 20% more body fat by running in the morning on an empty stomach. Later in the day, follow this up with a complete strength and fitness workout with weights.

The combination of strength training with cardio can really help maximise weight loss results.

Another important note to be mindful of is what you eat. What you eat will determine how much weight you will lose in conjunction with exercise. For example eating whole foods, reducing the intake of high fat and high sugary foods will reduce weight gain. Ensuring that you have a balanced diet is the first step. Enquire with a health professional to seek assistance on what type of diet will suit you.

CARDIO VS STRENGTH TRAINING FOR OVERALL HEALTH

Studies have shown that cardiovascular exercise such as running, dancing or biking helps to increase your longevity. It’s known to also reduce health problems such as:

• Obesity
• Heart disease
• High blood pressure
• Type 2 diabetes
• Osteoporosis
• Stroke

On the other hand, strength training can really help with:

• Preventing intra-abdominal fat. This is the kind of fat you definitely don’t want as it targets your organs and constricts blood vessels. In simpler terms, it targets your belly. Queue dad bod!
• Maintaining flexibility. As you get older you can remain independent and mobile
• Improved posture
• Improved muscles strength which helps protect your joints from any potential injury
• Help with sleep and avoiding insomnia

Ultimately for overall health, cardio is the best form of exercise as compared to weight training, which is great for more specific fitness goals.

CARDIO VS STRENGTH TRAINING FOR REDUCING ANXIETY OR STRESS

Doing either cardio or strength training or both will definitely help improve your mood especially when you’re feeling stressed, run down or anxious.

Strength training can help reduce bodily stress both physically and mentally, which will help you establish a healthy flow of energy through your body.

Overall any form of exercise can help with your overall mood, reduce stress, boost well-being and improve your self-esteem.

If you’re unsure where to start if you’re not confident training alone, try a strength and conditioning program. It incorporates a little bit of strength training, cardio and weights. Check out our range of classes to see what will suit you best.

DO I DO CARDIO OR STRENGTH TRAINING FIRST?

This is a great question which has been up for debate for so long. Here’s what we think you should try out:

• Try strength training first before cardio when your body is fresh of energy. If you do intense cardio first, this can over tire your body. This will hinder your performance when doing allocated or planned repetitions of your weight training. Do light warm ups to activate the particular areas of muscles you will be training to reduce the risk of injury.
• If you’re only doing light aerobic exercises, you can start with a quick cardio session to warm the muscles.

CAN WEIGHT TRAINING BE CARDIO?

The short answer is yes. If performed at the right intensity and in a controlled way that places stress on your muscles it can be counted as cardio.

To ensure that you are training at the right intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish your weight session.

To gain a better understanding of what type of exercises you should do, consult with one of our personal trainers who will tailor an exercise program that is right for your level and fitness goals.

OVERALL VERDICT: STRENGTH TRAINING OR CARDIO?

The best exercise method is one that fits you. You can reap the benefits of doing both and we can help you align them to your fitness goals.

To see what will suit your fitness goals, get in touch with one of our personal trainers at any of our Crunch Fitness gyms who can assist you in finding the right combination of both strength training and cardio fitness for you.