If you’re trying to lose weight, you’ve probably wondered whether you should spend more time on the treadmill or lifting weights. The truth is, both cardio and strength training offer unique benefits for weight loss. Understanding how they work can help you create a more effective, personalised fitness routine.
Understanding How Cardio Burns Calories
Cardio exercises like running, cycling, or swimming are excellent for burning calories during the workout. They elevate your heart rate, boost oxygen intake, and promote fat burning. Cardio is especially effective for short-term weight loss, making it a go-to choice for those seeking quick results through calorie deficit.
Strength Training’s Role in Fat Loss
Strength training builds lean muscle mass, which increases your resting metabolic rate, helping you burn more calories even when you’re not exercising. While it may burn fewer calories during a session than cardio, it supports long-term fat loss by improving body composition and metabolic efficiency.
Impact on Metabolism Over Time
Cardio provides an immediate metabolic boost, but strength training creates lasting effects. Muscle is metabolically active, meaning the more you build, the higher your resting calorie burn. For long-term weight loss, combining both helps maintain a robust metabolism and prevents the plateau common with cardio alone.
Afterburn Effect: EPOC Advantage
Strength training and high-intensity cardio both trigger Excess Post-Exercise Oxygen Consumption (EPOC), also known as the afterburn effect. Your body continues to burn calories after the workout to recover. However, strength training typically produces a longer-lasting afterburn, making it a powerful tool for extended calorie burning.
Body Composition vs. Scale Weight
Cardio may help shed pounds on the scale faster, but it often includes water and muscle loss. Strength training preserves and builds muscle, leading to a leaner, more toned appearance even if the scale changes slowly. Ultimately, body composition improvements are more important than just dropping pounds.
Sustainability and Exercise Preference
The best workout for weight loss is the one you can stick to. Cardio may be more appealing for those who enjoy endurance activities, while strength training suits those who prefer structured, progressive routines. Enjoying your workout boosts consistency, which is essential for long-term weight management.
Combining Both for Optimal Results
A balanced approach using both cardio and strength training delivers the best weight loss outcomes. Cardio burns immediate calories, while strength training builds the muscle necessary for long-term fat loss. Alternating or combining both maximises calorie burn, enhances fitness, and supports sustainable weight management goals.
Hormonal Benefits and Appetite Control
Exercise affects hunger and stress hormones differently. Cardio can sometimes increase appetite post-workout, while strength training helps regulate hormones like insulin and leptin. Lifting weights also reduces cortisol, which is linked to belly fat. Strength workouts may therefore offer hormonal advantages for appetite control and body fat reduction.
Time Efficiency and Workout Duration
Cardio sessions often require longer durations to burn significant calories, whereas strength workouts can be shorter yet effective. High-Intensity Interval Training (HIIT), a hybrid of cardio and strength, offers a time-efficient option that maximizes calorie burn and fitness gains in minimal time—ideal for busy schedules.
Weight Loss Maintenance Over Time
Many people regain weight after cardio-only routines. Strength training supports weight loss maintenance by preserving lean muscle, stabilising metabolism, and preventing regain. As you age, muscle mass naturally declines, making strength workouts vital to keep weight off and maintain strength and energy throughout life.
Conclusion
There’s no one-size-fits-all answer, but combining cardio and strength training offers the most balanced and sustainable approach to weight loss. Each supports your goals in a different way, cardio helps you burn fat faster, while strength training sets the foundation for long-term success.
