One question that always comes up whenever the topic of weight loss is being discussed is: Is cardio or weights better for weight loss? People who have found success with running in the past would immediately answer that cardio is better, while gym bros who have relied on strength training would say strength training is better.
The truth, however, is more nuanced than “one is better than the other.” To understand what actually drives fat loss, we need to look at how each form of exercise contributes to overall energy balance and how they can work together.
Below, we break down weight training vs cardio for weight loss, how each impacts your body, and the strategic approach that guarantees the best results.
Benefits of Cardio
Cardio is the classic go-to for burning calories, and for good reason. Activities like running, cycling, swimming, rowing, and brisk walking elevate your heart rate and increase energy expenditure in real time.
When I first started trying to lose weight back in 2014, I used to run 5 km every morning and then try to walk throughout the day any chance I got. And the truth is, I did lose weight, but more on that later.
Here are some of the benefits you get from cardio:
1. High Calorie Burn Per Session
Most forms of cardio burn more calories during the workout than strength training. Activities like high-intensity interval training (HIIT) or a long run can quickly create a significant energy deficit, which is crucial for weight loss.
2. Great for Heart and Lung Health
Cardiovascular training improves aerobic capacity, lowers resting heart rate, and supports cardiovascular health. This makes daily activities feel easier and boosts endurance for all types of exercise.
3. Supports Fat Loss Through Volume
Since cardio sessions are often easier to repeat frequently, you can accumulate more weekly activity, increasing total calorie burn and supporting a sustainable calorie deficit.
Takeaway: Cardio is efficient, accessible, and effective for weight loss, but it’s not the whole story.
Benefits of Strength Training
Strength training, often referred to as weight lifting or resistance training, focuses on building muscle mass and increasing strength through resistance (dumbbells, machines, or bodyweight).
The question of weight lifting vs cardio for weight loss becomes even more interesting when we consider what each does after the workout.
Increased Resting Metabolic Rate (RMR)
This is the game-changer. Muscle tissue is metabolically active; it requires more energy to maintain than fat tissue. By increasing your muscle mass, you effectively increase your RMR. This means your body burns more calories at rest, 24 hours a day, even while you sleep.
EPOC (The Afterburn Effect)
Resistance training creates more muscle damage and requires more repair, leading to Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn extra calories long after your workout as it returns to a resting state.
Improved Body Composition
While the scale might not drop dramatically, strength training fundamentally changes your body composition, replacing fat with lean, dense muscle. This results in a tighter, more toned physique, even if your weight stays the same.
Takeaway: Strength training may not burn the most calories instantly, but it helps you burn more calories long after the session ends.
Which Is Better for Weight Loss?
So, is cardio or weights better for weight loss? The answer lies in understanding one core principle: Fat loss is governed by thermodynamics.
To lose weight, you must be in a calorie deficit, burning more calories than you consume.
Both cardio and strength training contribute to this, but in different ways:
- Cardio increases daily calorie burn immediately.
- Strength training increases long-term calorie burn by building muscle.
A Combined Approach Is the Most Effective
If your goal is maximum fat loss, better body composition, and long-term results, both research and real-world experience agree that the best approach is combining strength training with cardio.
Here’s why:
- Cardio helps you burn more calories to maintain or deepen your deficit.
- Strength training helps you keep muscle, stay strong, and boost metabolism, ensuring the weight you lose is fat, not muscle.
- Together they create a balanced, sustainable fat-loss routine.
Simple Weekly Structure combining Cardio and Strength training
A practical combined workout for a week could look like:
- 3–4 days of strength training
- 2–3 days of cardio (mix LISS and HIIT depending on preference)
- Daily steps to increase non-exercise calorie burn
This combination supports calorie deficit, muscle retention, metabolic health, and long-term sustainability. I know because I’ve lived it and research agrees with my experience.
When I first started losing weight, I focused on running every morning and then trying to get in as many steps as I could throughout the day. The result was that I lost weight, but I didn’t get the physique I was looking for, and eventually, I gained all the weight back.
Fast forward a couple of years later when I started working out in the gym. I was training five days a week, combined with morning runs three to four days a week, and a daily step target of 10,000 steps. After five months, I lost weight, built muscle, and finally achieved the physique I had been longing for. This time, I was able to keep the weight off and stay in shape.
Takeaway: No one approach is better than the other. The best strategy for optimal results is to build a workout program that combines both strength training and cardio so you get the best of both worlds.
Conclusion
When comparing weight lifting vs cardio for weight loss, the real winner isn’t one or the other, it’s the combination. Cardio boosts your calorie burn. Strength training protects muscle and elevates metabolism. Together, they create the ideal environment for fat loss and a stronger, healthier physique.
Just remember, the most important factor will always be your calorie deficit. The calories you burn during exercise still need to fit into your overall energy balance for the day and week.
To learn how to structure your training, calculate your calorie deficit, and maintain your results, you must begin with the fundamentals. I highly recommend checking out my comprehensive guide: The Ultimate Guide to Cutting Weight: Tips, Tricks, and Strategies.
