Cardio or Weight Lifting for Weight Loss: Which is Better?

Sep 17, 20243 min read

When it comes to losing weight, one of the most common questions is whether cardio or weight lifting is more effective. Both can play a key role in your fitness journey, but understanding how they work and which might be better suited to your goals can make all the difference.

Here’s a breakdown of how each contributes to weight loss, and why combining both may be the most effective strategy.

Weight Lifting for Weight Loss

Weight lifting, or resistance training, is often overlooked as a weight loss tool, but it can be incredibly effective. While it doesn’t burn as many calories during the workout as cardio, the benefits of lifting weights go beyond what you burn during the session.

The Power of Muscle Mass

Lifting weights helps build lean muscle mass, which is key for boosting your metabolism. Muscle tissue burns more calories at rest than fat tissue. So, even when you're not exercising, the more muscle you have, the more calories you burn. This metabolic boost can be a game-changer when it comes to long-term weight loss.

Shaping Your Body

Weight lifting also contributes to the overall shape of your body. Losing weight through cardio alone can sometimes result in a "skinny fat" appearance—where you may lose weight but still have a higher body fat percentage, or just don't have the overall look you desire. By incorporating strength training, you can preserve and build muscle while losing fat, leading to a leaner and more toned appearance.

Cardio for Weight Loss

Cardio exercises, such as running, cycling, or swimming, are well-known for burning a significant number of calories in a relatively short period. If you're looking to create a calorie deficit—the key to weight loss—cardio can be a helpful tool.

Calorie Burn During the Session

One of the biggest advantages of cardio is the sheer number of calories you can burn in one session, especially if you choose high-intensity exercises like running or HIIT (high-intensity interval training). For someone short on time or looking to quickly reduce their calorie intake, cardio can be a fast and efficient way to burn fat.

Heart Health and Endurance

Cardio also offers benefits beyond calorie burning, including improved cardiovascular health, increased stamina, and better overall endurance. Plus, regular cardio can help regulate mood and reduce stress, which is important when navigating the challenges of weight loss.

Why Not Both?

When it comes to weight loss, the most effective strategy is usually a balance of both weight lifting and cardio. Here’s why combining both can yield the best results:

Increased Calorie Burn: Cardio helps you burn a large number of calories in a short amount of time, while weight lifting helps you burn more calories long after the workout is over. Together, they create a well-rounded calorie-burning effect.
Sustainable Results: Weight lifting helps preserve muscle mass, which ensures that the weight you’re losing is primarily fat, not muscle. This helps you maintain a healthier body composition in the long run.
Improved Overall Fitness: Incorporating both cardio and weight lifting means you're improving not just your strength and body composition but also your heart health, endurance, and functional fitness.

The Perfect Blend: How to Structure Your Week

The ideal approach to weight loss is not choosing one over the other but blending both in a structured way. Here’s a simple plan:

Strength Training (2-3 Times Per Week): Focus on compound movements like squats, deadlifts, and bench presses, which engage multiple muscle groups. These sessions will help build muscle, boost your metabolism, and shape your body.
Cardio (2-3 Sessions Per Week): Include moderate-intensity sessions like cycling or swimming, or opt for higher-intensity sessions like running or HIIT for shorter, more intense calorie-burning workouts.
Daily Activity: Aim for a daily step goal of 8,000-10,000 steps. This adds low-impact activity to your day, helping burn extra calories without stressing the body.

While cardio and weight lifting each have their unique benefits, the best approach for weight loss is to combine them. By creating a balanced routine, you'll not only see better results on the scale but also enjoy improved fitness, strength, and overall health.

Kurtis Proksch