It’s a question people have debated for years. If your goal is to lose fat, should you spend more time doing cardio or lifting weights?
The truth is, both are important — and they work best together.
Cardio burns calories while you’re moving. Walking, cycling, or swimming all torch energy in the moment and improve heart and lung health.
Strength training builds lean muscle. The more muscle you have, the more calories you burn at rest — even while you’re watching TV. Lifting weights also triggers hormones that encourage your body to use fat for energy. Plus, resistance training strengthens bones and joints, which becomes especially important as we get older.
When you combine the two, you get the best of both worlds:
- Immediate calorie burn from cardio
- Long-term metabolism boost from muscle
- Stronger bones, balance, and confidence
- Better heart and lung health
And here’s the secret: sustainability. Mixing up your routine keeps workouts interesting and your body challenged. That means you’ll stick with it longer — which is the real key to fat loss and lifelong fitness.
Bottom line: Don’t choose between cardio and strength training. Put them together and you’ll have a winning formula for lasting results and better health at any age.
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Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.