Strength training vs. cardio: which is better for your goals?

by Bronte Holding

When it comes to fitness, few debates are as hotly contested as the battle between strength training and cardio. Is one better than the other? Should you ditch the treadmill for the squat rack—or vice versa?

The truth is, the answer isn’t black and white. It depends on your goals, but more often than not, the real magic happens when you combine the two. Let’s break it down!

Strength training 

Strength training focuses on building muscle and increasing overall strength. 

Why choose strength training?

  • Build lean muscle: If you continue to increase your weights over time (progressive overload), your body will grow new muscle tissue to keep up with your training demands. 

  • Improve bone health: It’s a game-changer for preventing osteoporosis, especially for women post-menopause. 

  • Enhance functional fitness: Lifting weights makes everyday tasks (like carrying groceries or climbing stairs) easier and safer.

  • Shape and tone your body: Strength training helps you achieve that ‘tones’ sculpted, and defined look by increasing the size of your muscle 

Best for:

  • Building muscle and strength

  • Bone health/healthy aging 

  • Improving overall body composition

 

 

Cardio

Cardio workouts include activities like running, cycling, swimming, and dancing that get your heart pumping and improve cardiovascular health.

Why choose cardio?

  • Heart health: Cardio strengthens your heart, reducing the risk of heart disease and improving endurance.

  • Calorie burn: It’s an efficient calorie burner, so can be helpful during fat loss phases when paired with a calorie deficit 

  • Mood booster: Cardio releases endorphins, helping to reduce stress and improve mental health.

  • Increased stamina: Regular cardio improves your energy levels over time.

Best for:

  • Improving cardiovascular health

  • Burning calories/fat loss 

  • Boosting endurance for activities like running or hiking 

 

 

Why the answer might be both

While strength and cardio each have unique benefits, combining them can deliver the best of both worlds. Here’s why you don’t have to choose:

1. They complement eachother

Strength training builds muscle, while cardio keeps your heart and lungs healthy. Together, they improve your overall fitness and longevity.

2. Better fat loss

While cardio can help increase your energy output, strength training builds muscle, which boosts your resting metabolic rate. Strength training will also help you retain muscle while in a calorie deficit. So combining both cardio and weight training is the most effective combination for fat loss

3. Balanced fitness

A mix of strength and cardio helps you develop endurance, strength, flexibility, and coordination—key components of overall fitness.

4. Prevention of plateaus

Switching up your workouts can make your training more fun, preventing fitness plateaus and keeping things fun and engaging.

 

 

How to combine strength and cardio

Here are a few strategies to get the best of both worlds:

  • Split your workouts: Dedicate certain days to strength training and others to cardio. For example, strength on Monday, Wednesday, and Friday, and cardio on Tuesday and Thursday.

  • Do hybrid workouts: Combine both in one session, like circuit training or HIIT (high-intensity interval training), where you alternate between cardio and strength exercises.

Note: If your goal is primarily muscle gain, then you should prioritise your resistance training. Do cardio at the end of your sessions, or on a separate day to ensure it is not reducing your performance in the gym. 

If you want help combining your strength training and cardio goals - we’ve got you! Our Fit + Strong program combines both resistance training and cardio finishers for the perfect hybrid workout. We also have a running program add-on in our TWS app that can be added to any of our gym based programs to help you reach either a 5km or 10km running goal! 

Reminder: Just be sure to include your cardio after your weights sessions or on a different day so it doesn’t interfere with your training performance and recovery! 

 

Final thoughts

When it comes to the strength vs. ardio debate, it’s not about choosing sides—it’s about finding the right balance for your goals. Incorporating both into your routine not only helps you look and feel your best but also builds a body that’s strong, healthy, and resilient.

Love TWS Coach Bronte 

 

Back to Training