STRENGTH TRAINING OR CARDIO. WHATS THE RGHT BALANCE?
Wellness: Should You Focus on Strength Training or Cardio? Here’s How to Find the Right Balance
Experts weigh in on whether cardio kills your gains, how much protein you really need, and the best way to mix lifting and sweating to hit your fitness goals.
For most of us, a few neighborhood jogs and some time with dumbbells feel like a decent fitness routine. And for the average person, mixing cardio and strength a few days a week is a solid start. But dig deeper into the fitness world, and you'll find loyalists in opposing camps—those who swear by the bench press and eye cardio with suspicion, and others who chase endorphins on long runs and skip the weights entirely.
So which side is right? And more importantly, what’s best for you?
Strength Training: The Muscle-Building Powerhouse
Let’s be clear—strength training is really good for you. Research backs up its benefits across the board:
Increases lean muscle mass and strength
Boosts metabolism and bone density
Reduces injury risk and improves performance
Enhances immune function
“Strength training is essential for vitality and overall well-being,” says Adam Enaz, NHS-registered clinical dietitian and founder of the Body Transformation Program.
And it might actually have the edge over cardio when it comes to long-term fat loss. “Many clients start with cardio to burn fat, but recent studies show that strength training is just as effective—especially around the abdomen,” Enaz says. “A Harvard study tracking over 10,000 men for 12 years found that those who prioritized strength training kept their body fat lower over time.”
While cardio may burn more calories per session, strength training helps preserve lean muscle, which is vital for maintaining calorie burn as you age.
The Case for Cardio
Don’t count cardio out—it offers serious benefits, including:
Improved heart and lung health (VO2 max)
Lower resting blood pressure
Reduced risk of stroke and heart disease
Enhanced mood and cognitive function
Increased calorie burn and weight management
“Cardio strengthens the heart and lungs, supports mental health, and can increase longevity,” Enaz explains. “It’s essential for maintaining metabolic health and managing weight, especially when combined with proper nutrition.”
So, Which Should You Prioritize?
The truth? It depends.
Your goals, body type, age, and experience all play a role. But Luiz Silva, Head of Fitness and Wellbeing at Castle Royle, has some baseline recommendations:
Strength training: At least 2 full-body sessions a week, or 3–4 sessions split between upper and lower body.
Cardio: Two sessions per week with varied intensity—mix longer low-moderate sessions with shorter, high-intensity ones.
Heart rate monitors can help you stay in optimal training zones—60–100% of your maximum heart rate.
Does Cardio Kill Your Gains?
This long-standing debate isn’t black and white.
“Cardio demands a lot of energy,” Silva explains. “When your body runs low on glycogen during long sessions, it may start breaking down muscle protein for fuel.”
In other words, excessive cardio—especially when combined with heavy lifting and poor recovery—can potentiallyinterfere with muscle growth. But it’s not cardio itself that’s the enemy. It’s often inadequate nutrition and recovery.
Fueling Your Workouts: What to Eat
To support both lifting and cardio, a balanced diet is key:
Protein: Enaz suggests 1.6 grams of protein per kilogram of body weight—enough to support muscle growth without overdoing it.
Carbs: Essential for fueling both workouts and recovery, especially for cardio enthusiasts.
Healthy fats: Especially important for endurance and overall health—think seeds, nuts, and fatty fish.
Hydration: Non-negotiable for any type of training.
Protein shakes can help hit those targets, but consistency with real food matters most.
What’s Best: Strength or Cardio?
The best workout is the one you’ll stick with—and the one that supports your goals.
“For general fitness, two or three weight sessions per week is plenty,” says Enaz. “For aesthetic goals and muscle development, aim for four to five sessions, and keep cardio short—around 10–15 minutes—after weights to avoid interfering with muscle gains.”
As for the age-old question—weights before or after cardio? Research is still divided, so the best approach is the one that fits your lifestyle and feels sustainable.
Your Ideal Weekly Plan
Want a mix of gains and heart health? Silva recommends 60–75 minute sessions, 3–5 times a week, that combine lifting with cardio and leave time for recovery. Supersets (back-to-back exercises with rest) can maximize both muscle work and energy output.
Here’s how to break it down:
If you train 2–3 days/week:
45 minutes strength
15–30 minutes cardio (HIIT or steady-state)
If you train 4 days/week:
Option 1:
3 full-body workouts
1 cardio session
Option 2:
2 upper body + 15 min cardio
1 lower body
Alternate the next week with 2 lower body and 1 upper body
If you train 5 days/week:
Option 1:
3 full-body workouts
1 cardio session
Option 2:
2 upper body + 15 min cardio
2 lower body
1 cardio-only day
Bottom Line: Move Your Way
Whether you love hitting the squat rack or chasing a runner’s high, there’s no wrong way to train—so long as you're consistent, having fun, and staying injury-free. Tune into what your body needs, and let that guide you.
Because the best workout plan? It’s the one you’ll actually do.
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