Strength Training vs. Cardio: Which is Better for Weight Loss?

GYMSPORTZ PTE LTD | 21 Feb 2025

Strength Training vs. Cardio: Which is Better for Weight Loss?

Weight loss is one of the most common fitness goals, but the debate between strength training and cardio often leaves many wondering which is the superior method. Some swear by long-distance running, while others believe lifting weights is the ultimate fat-burning tool. The truth? Both have their merits, and the best choice depends on your goals, body type, and lifestyle.

Understanding how weight loss works

At its core, weight loss comes down to burning more calories than you consume. This is known as a calorie deficit. While both strength training and cardio contribute to this deficit, they do so in different ways. Cardio burns a significant number of calories during the workout, while strength training builds muscle, which increases resting metabolism over time. Finding the right balance between the two can lead to optimal results.

Cardio: the quick calorie burner

Cardiovascular exercise, including running, cycling, and rowing, is an effective way to burn calories quickly. A high-intensity cardio session can torch hundreds of calories in a short period, making it a great option for those looking to lose weight fast.

• Boosts heart health – Regular cardio strengthens the heart and lungs, improving overall endurance.

• Burns calories efficiently – Activities like using a water rowing machine or a stationary bike can provide an intense calorie burn.

• Enhances mental well-being – Cardio releases endorphins, reducing stress and improving mood.

However, excessive cardio without strength training may lead to muscle loss, which can slow metabolism over time. Additionally, over-reliance on cardio can sometimes lead to plateaus where weight loss stagnates despite continued effort.

Strength training: the metabolism booster

Unlike cardio, strength training focuses on building and maintaining muscle mass. While it may not burn as many calories per session as cardio, it plays a crucial role in long-term weight management by increasing the body’s resting metabolic rate (RMR).

• Increases muscle mass – More muscle means the body burns more calories at rest.

• Enhances fat loss – Strength training helps reshape the body, leading to a toned, lean physique.

• Improves bone health – Lifting weights strengthens bones and reduces the risk of osteoporosis.

A common misconception is that lifting weights makes you bulky. In reality, it takes a specific training approach and diet to build significant muscle mass. For those aiming to lose weight, combining resistance training with a calorie deficit leads to a leaner body composition without excessive bulk.

Which should you prioritise?

The best approach to weight loss isn’t about choosing one over the other, but rather incorporating both. Cardio is excellent for immediate calorie burn and heart health, while strength training ensures sustained fat loss and a higher metabolism over time. A balanced weekly routine might include:

• Three to four days of strength training focusing on compound movements like squats, deadlifts, and presses.

• Two to three days of cardio, which could be steady-state workouts or high-intensity interval training (HIIT) sessions.

• Active recovery days, including walking, yoga, or light stretching, to prevent burnout and improve overall fitness.

Maximising results with the right equipment

Home workouts can be just as effective as gym sessions with the right equipment. For cardio, a portable treadmill is a great option for those with limited space. Meanwhile, adjustable dumbbells, resistance bands, and kettlebells can provide a solid foundation for strength training at home.

Tracking progress is key to staying motivated. Using wearable fitness trackers or mobile apps can help monitor calorie burn, heart rate, and strength gains, ensuring steady improvement.

The final verdict

Weight loss isn’t about picking one workout style over another—it’s about balance. Cardio helps shed weight quickly, while strength training builds a body that burns calories more efficiently in the long run. The best approach is to combine both, tailoring workouts to fit your lifestyle and goals.

For those looking to upgrade their home gym setup with quality fitness equipment, Gymsportz offers a wide range of options to support both strength and cardio workouts. Whether you're starting fresh or refining your routine, the right gear can make all the difference in achieving sustainable weight loss.