Cardio, or cardiovascular exercise, includes activities that increase your heart rate and keep it elevated for a period of time. Think running, cycling, swimming, dancing, or brisk walking.

Benefits of Cardio:

• Improves heart and lung health

• Burns calories during the workout

• Boosts mood and mental clarity through endorphin release

• Enhances stamina and endurance

Cardio is especially helpful if your primary goal is weight loss, heart health, or building aerobic endurance.

Strength training, also known as resistance or weight training, involves using resistance to stimulate muscle growth. This includes lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats.

Benefits of Strength Training:

• Builds lean muscle mass (which increases resting metabolism)

• Strengthens bones and joints

• Supports better posture and balance

• Improves overall body composition (even if the scale doesn’t change)

If your goals include toning, building muscle, reducing body fat, or preventing age-related muscle loss, strength training is a must.

✅ If You Want to Lose Weight:

Cardio burns more calories during the workout, but strength training helps your body burn more calories all day long. The ideal plan? Combine both. Do 2–3 days of cardio and 2–3 days of strength training each week.

✅ If You Want to Tone Up:

Toning = building muscle + reducing fat. Strength training helps sculpt your body, while a bit of cardio helps reduce excess fat. Again, a combo of both works best.

✅ If You Want to Build Muscle:

Focus on strength training 3–5 times a week. Cardio can be added in short, low-intensity sessions to support heart health without interfering with muscle gain.

✅ If You Want to Improve Endurance:

Prioritize cardio. Think long runs, HIIT, cycling, or swimming. Supplement with 1–2 days of strength training to maintain overall strength and prevent injuries.

The truth is, cardio and weights work best together. A balanced routine that includes both will:

• Help you lose fat while maintaining muscle

• Boost your metabolism

• Improve overall fitness and long-term health

You don’t need to spend hours in the gym. Even short sessions—like 20 minutes of strength followed by 15 minutes of cardio—can deliver impressive results.

Instead of asking which is better, ask: What does my body need right now?

Do you need to relieve stress? A walk or light jog might help. Want to feel stronger and more confident? Add resistance training.

The best plan is the one you can stick to — and enjoy. Try different combinations. Mix it up. Listen to your body. And remember, consistency always wins over perfection.

Whether it’s lifting a barbell, hitting the pavement, or doing both, every step you take is progress toward a healthier, stronger you.