Cardio vs Strength Training: Which Is Better for Your Health?
Since November last year, I’ve been on a serious health drive. After years of swinging between slim and overweight, I finally decided it was time to stop chasing quick fixes and start building habits that actually stick.
Like many women, I’ve tried almost every diet and fitness trend in the book. From the eggs-and-grapefruit torture to shakes, cabbage soup and cutting carbs entirely—I’ve done it all. And while some of them worked (for a while), I’ve learned the hard way that moderation is key when it comes to food and drink (especially drink) and that staying active isn’t negotiable.
But here’s my confession: I’m a lazy exerciser. I tend to do what comes easily to me—so I run.
I spend about 45 minutes jogging five days a week, plodding along at the same pace. It’s not glamorous or high-tech, but at least I’m moving, right?
Lately, though, I’ve been wondering: am I wasting my time if I don’t push harder?
In a bid to shake things up, I joined a gym that focuses on strength training—my worst nightmare. Quite a few of my friends and family members swear by this type of workout, claiming it’s easier than pounding the pavements. I couldn’t disagree more, but that’s exactly why I wanted to challenge myself.
So far, results are pending. But the question keeps circling in my mind: what’s more important—cardio or strength training?
The Case for Cardio
Cardio—whether it’s jogging, cycling, swimming, or even dancing—gets your heart rate up and keeps it there. It’s great for:
✅ Heart health: Regular cardio strengthens your heart and lungs, reducing your risk of heart disease.
✅ Calorie burn: It’s a tried-and-true way to torch calories, which helps with weight loss or maintenance.
✅ Mood boost: Cardio releases endorphins, helping combat stress and anxiety.
The downside? Overdoing cardio (especially long, slow sessions) can increase cortisol, the stress hormone, and sometimes lead to muscle loss if you’re not careful.
The Case for Strength Training
Strength training—whether it’s lifting weights, using resistance bands, or bodyweight exercises like squats and push-ups—builds muscle and bone density. It’s great for:
✅ Building lean muscle: More muscle means a faster resting metabolism.
✅ Bone health: Strength work reduces the risk of osteoporosis as we age.
✅ Body shape: It tones and sculpts in a way cardio alone can’t.
But here’s the thing: strength training isn’t something you want to dive into blindly. At the new gym I’ve joined, I’m fully supported by professionals who’ve shown me how to use the equipment properly and get the exercises right. Without guidance, it’s easy to use poor form or load up too much weight too soon—and that’s when you risk injury.
Having experts on hand has made all the difference for me. It’s taken away a lot of the fear and given me confidence that I’m training safely and effectively.
Why a Combination Wins
Here’s the truth: cardio and strength training aren’t rivals—they’re teammates. Combining both gives you:
✨ A stronger heart and body: Cardio supports your cardiovascular system, while strength builds a solid frame.
✨ Better weight management: Cardio burns calories in the moment, strength training builds muscle to keep burning calories long after you’ve left the gym.
✨ Injury prevention: Strengthening your muscles supports your joints, which helps prevent the niggles that sometimes come with running.
Experts call this a “hybrid approach”, and it’s especially beneficial for women in their 30s, 40s and beyond, as hormones shift and muscle mass naturally starts to decline.
My Takeaway
I’m still finding my feet (and my confidence) in the gym, but I’ve realised that balance is key. Running clears my head, but strength training gives me different kind of workout completely and one that has taken me right out of my comfort zone which is the hardest part for me.
So instead of asking “cardio or strength?” maybe the better question is: “how can I fit both into my week in a way that feels sustainable?”
I found 1 hour slots of strength training too overwhelming as I’m a bit of a soft arse so I decided on half hour sessions more frequently – I feel like this is more manageable for me and could potentially make me more likely to stick to it – because in the end, the best workout is the one you’ll keep doing.
I’ll keep you posted on my progress. 🙂
Words – Joanne Brook-Smith
Explore more with Crave, your lifestyle magazine in the UK for food, wellbeing and travel inspiration.