I Want to Lose Weight, What Should I Do? Cardio OR Strength Training?

During consultation sessions, clients always look for a shortcut on how to lose weight, and who doesn’t? “Can I do cardio training because I heard that you burn more calories than weight training? Other clients would say, “I hate cardio, can we just do weight training?” The client's justifications of wanting to do cardio or strength training alone come from reading online and social media influencers.

An educated personal trainer will tell you why both cardio and strength training are the components for weight loss with a calorie deficit.

Cardio workout without strength training leads to weight loss, but also to loss of lean muscle tissue. Weight training without cardio builds and maintains muscle mass, boost stamina, and strengthens bones, but doesn't provide the level of cardiovascular benefits you get from aerobic exercise.

Although you burn more calories during cardio exercise such as running, research has suggested that excessive consumption of oxygen after exercise is greater after strength training than after aerobic exercise.

The added benefit is that you continue to burn up to an additional 10 calories per hour for up to 36 hours after a weight-training session, as a result of a temporary increase in metabolism.

In addition, weight training gives you a lesser chance of injuries compare to cardio exercise because of its repetitive nature or overuse of joints that may lead to injuries like stress fractures, plantar fasciitis, heel spurs, shin splints.

Good cardiovascular fitness makes your weight training session much more efficient and productive. And as you know, you lose weight when you burn more calories than you eat.

The most effective way in healthy weight management is with a combination of cardio, strength training, and monitoring your diet carefully.

Jon Ponce

Personal Trainer/Owner, Bench Gym Personal Training