Strength Training vs Cardio: Which Exercise is Best for You?
Understand the differences between strength and cardio workouts. Learn which burns more calories, which is better for weight loss, and how to combine both for optimal fitness.
What is Cardiovascular Exercise?
Cardiovascular exercise (cardio) elevates your heart rate and breathing for extended periods. It strengthens your heart, lungs, and circulatory system.
Types of Cardio:
- • Running/Jogging: High-impact, burns 600+ calories/hour
- • Cycling: Low-impact, 500-700 calories/hour
- • Swimming: Full-body, low-impact, 400-600 calories/hour
- • HIIT: High-intensity intervals, 400-800 calories/hour
- • Rowing: Full-body, 500-800 calories/hour
- • Elliptical/Stair Climber: Low-impact, 400-600 calories/hour
Heart Rate Zones for Cardio:
| Zone | % of Max HR | Intensity | Duration |
|---|---|---|---|
| Zone 1 (Recovery) | 50-60% | Very light | 30-60 min |
| Zone 2 (Aerobic) | 60-70% | Moderate | 20-60 min |
| Zone 3 (Tempo) | 70-80% | Hard | 10-30 min |
| Zone 4 (Threshold) | 80-90% | Very hard | 5-10 min |
| Zone 5 (VO2 Max) | 90-100% | Maximum | 1-5 min |
What is Strength Training?
Strength training (also called resistance training or weight training) uses resistance to build muscle and bone density. It creates stress on muscles, forcing them to adapt and grow stronger.
Types of Strength Training:
- • Free Weights: Dumbbells, barbells (most effective for muscle growth)
- • Machines: Cables, weight machines (easier to learn)
- • Bodyweight: Push-ups, pull-ups, squats (convenient, no equipment)
- • Resistance Bands: Portable, joint-friendly, adjustable resistance
- • Functional Training: Kettlebells, medicine balls, TRX
Key Rep Ranges for Different Goals:
Strength (Heavy): 1-6 reps, heavy weight, 3-5 min rest
Muscle Growth (Hypertrophy): 6-12 reps, moderate weight, 60-90 sec rest
Endurance: 12+ reps, light weight, 30-60 sec rest
Benefits: Cardio vs Strength Training
Benefits of Cardiovascular Exercise:
Benefits of Strength Training:
Which Burns More Calories: Cardio vs Strength?
This is where the debate gets interesting. The answer depends on what you measure: calories burned during exercise vs. long-term metabolic impact.
Acute Calorie Burn (During Exercise):
Cardio wins: A 150 lb person burns approximately:
- • Running (6 mph): 600 calories/hour
- • Cycling (12-14 mph): 540 calories/hour
- • HIIT: 600-800 calories/hour
- • Strength training: 300-400 calories/hour
Long-Term Metabolic Impact (EPOC & Muscle):
Strength wins: After exercise ends:
- • Strength training creates EPOC (Excess Post-Exercise Oxygen Consumption) lasting hours
- • Each pound of muscle burns 6 calories at rest daily
- • Muscle increases metabolic rate permanently
- • Cardio has minimal post-exercise calorie burn
The Verdict for Weight Loss:
For maximum fat loss, you need a calorie deficit. Both work, but they work differently:
- • Cardio: Burns calories immediately, supports deficit right away
- • Strength: Builds muscle, which increases daily calorie burn long-term
- • Best approach: Combine both for immediate and long-term results
The Best Approach: Combine Cardio and Strength
The answer to "cardio vs strength" is: both. A balanced approach gives you the best results for fitness, health, and weight loss.
Optimal Weekly Schedule (For Weight Loss & Fitness):
| Day | Workout | Duration |
|---|---|---|
| Monday | Strength (Legs) | 45-60 min |
| Tuesday | Cardio (Moderate) | 30-45 min |
| Wednesday | Strength (Chest/Back) | 45-60 min |
| Thursday | Cardio (HIIT) | 20-30 min |
| Friday | Strength (Upper Body) | 45-60 min |
| Saturday | Cardio (Light or Rest) | 30 min or rest |
| Sunday | Rest or Yoga | - |
Key Principles:
- 1. Strength 3x/week: Minimum for muscle maintenance and growth
- 2. Cardio 3-4x/week: Mix steady-state and HIIT for variety
- 3. Rest/Recovery: At least 1-2 complete rest days weekly
- 4. Nutrition: Eat in a calorie deficit but with enough protein (0.8-1g per lb)
- 5. Progressive Overload: Gradually increase strength training weight
- 6. Sleep: 7-9 hours nightly for recovery and hormonal balance
Customization Based on Goals:
Weight Loss Priority:
Strength 3x + Cardio 4x + Calorie deficit + Protein = Maximum fat loss with muscle preservation
Muscle Gain Priority:
Strength 4-5x + Cardio 2x (light) + Calorie surplus + High protein = Muscle growth
General Fitness Priority:
Strength 3x + Cardio 3x + Maintenance calories + Balanced nutrition = Overall health
Calculate Your Calorie Needs
Use our calorie calculator to determine your exact calorie deficit for weight loss with both cardio and strength training.
Calculate Your Calorie Deficit →