Cardio or Weights: Which Is Better for Weight Loss and Health?

Let’s settle a classic fitness question I hear all the time:
“Should I do cardio or weights if I want to lose weight and get healthier?”
My honest answer?
Both. Stay with me, stay with me —I’m not just being diplomatic. There’s a good reason behind this.

Cardio and strength training offer different benefits, and when you understand what each one does for your body, it becomes clear why combining them is the smartest long-term strategy. Whether your goal is to lose weight, improve energy, feel confident in your body, or just stay fit and strong as you age—mixing both gives you the best of all worlds.

The Case for Cardio

Cardio—think brisk walking, running, cycling, swimming—gets your heart rate up.

It’s great for:
Burning calories during your workout.
A 30-minute run can torch 250 to 400+ calories depending on your weight and pace.
Heart health.
Cardio strengthens your cardiovascular system and helps prevent heart disease, high blood pressure, and type 2 diabetes.
Mental health.
Regular aerobic movement releases endorphins and has been shown to reduce symptoms of anxiety and depression.
Visceral fat loss.
A large 2012 study found cardio was especially good at reducing visceral fat—the deep belly fat linked to chronic disease.

The Case for Strength Training

Now let’s talk about weights—also known as resistance or strength training. You could lift dumbbells, use bands, or just work with bodyweight, everthing counts 🙂

It’s great for:
Building and maintaining muscle.
Muscle helps you burn more calories at rest, which is a big win for long-term fat loss.
Shaping your body.
Ever heard the phrase “tone up”? That’s muscle. Cardio won’t do that on its own.
Bone and joint health.
Weight training increases bone density and reduces injury risk—especially important as we age.
Confidence.
Watching yourself get stronger does something powerful for your mindset. I’ve seen it time and time again with my coaching clients.

A Harvard study showed that over time, people who strength trained had less abdominal fat than those who only did cardio.

So… Which Is Better?
Here’s the truth: It’s not either/or. It’s both.
Cardio = immediate calorie burn + heart health
Weights = long-term fat loss + strength + body shape
If you’re only doing one, you’re missing out on the full picture.

Why a Mix Works Best
A combined approach—cardio + strength—gives you:
Better fat loss results
More energy
Stronger muscles and bones
A healthier heart
Improved mental clarity and confidence

How to Start Combining the Two
You don’t need to become a gym rat or marathon runner. Here’s a balanced weekly routine you can build on:
2 or 3 or just 1 😉 strength sessions per week (start with bodyweight or light weights or exercise bands)
2 or 3 or just 1 😉 cardio sessions, like brisk walking, dancing, or cycling
And remember—consistency beats intensity.
Do what you can stick with, and build up over time.

At the end of the day, it’s not about choosing sides. It’s about choosing your health—and giving your body what it needs to thrive.
Cardio and weights aren’t rivals. They’re teammates. When you pair them together, they’ll take you further than either could alone.
Need help finding the right mix for your lifestyle, goals, and energy levels?
I’d love to support you. Reach out—we’ll design something that works for you, not against you.