Cardio vs strength training: what’s better for me?

 When it comes to exercise, my clients often ask me “is cardio or strength training better?”.

My answer is, some people love going for a run, cycling, or rowing to get their heart rate up. Others prefer lifting weights and building muscle.

The truth is, both have important benefits, and the best approach is often a combination of the two, targeted at an individual’s needs.

Let’s look at the differences and how each can help you improve your fitness and overall health.

What is cardio exercise?

Cardiovascular exercise, usually shortened to cardio, increases your heart rate and breathing. It includes activities such as walking, running, cycling, swimming and dancing. A personal trainer also knows how to incorporate a range of alternative exercises that can be completed in short bursts to get the heart rate up. Examples include ice skaters, quadrant jumps, lateral hops and compass jumps.

The benefits of cardio

  • Improves heart health: helps strengthen your cardiovascular system and supports healthy circulation, which enables better oxygenation throughout our body
  • Builds stamina: makes everyday activities, such as climbing stairs or walking uphill, feel easier.
  • Supports mental wellbeing: physical activity can improve mood and help manage stress.
  • Helps manage weight: cardio uses energy and can contribute to weight management alongside a balanced diet.
  • Improves endurance: helps you stay active for longer without feeling as tired.

You don’t have to run a marathon to benefit from cardio. Brisk walking, swimming or cycling on your own at a pace suited to your fitness level can all be valuable.

What is strength training?

Strength training involves working your muscles against resistance to improve their strength and physical function. You do not need to be a member of a gym to do strength training.

This could include using dumbbells, resistance bands, weight machines or your own body weight through exercises such as squats, press-ups and lunges.

The benefits of strength training

  • Builds and maintains muscle: helps you become stronger and supports muscle maintenance as you age.
  • Supports bone health: resistance training helps maintain bone strength.
  • Improves everyday movement: makes activities such as, lifting objects and getting up from a chair easier.
  • Supports balance and stability: developing strength helps you move with greater control.
  • Helps maintain physical function as you age: regular strength training supports independence and an active lifestyle.

Strength training isn’t just for people who want bigger muscles. It’s valuable for beginners, older adults and anyone who wants to feel stronger and more capable.

Cardio vs strength training: what’s the difference?

Although both improve fitness, they place different demands on your body.

Cardio mainly develops your cardiovascular endurance (the ability to do activities for longer), while strength training focuses on muscular strength and function.

However, the benefits overlap. Both support mental wellbeing, help manage weight and contribute to better long-term health.

Neither is automatically better than the other. Your ideal balance depends on your goals, current fitness, preferences and any individual needs.

Should you choose one or do both?

For most adults, combining cardio and strength training provides the most well-rounded approach to fitness.

For example, you could include brisk walking or cycling to improve your stamina, alongside two strength-training sessions each week, for example something for the lower body, like squats and something for the upper body, like push ups.

The most effective routine is one you can maintain consistently.

What if you’re over 40?

Both cardio and strength training become particularly valuable as we get older.

Cardio supports heart health and endurance, while strength training helps maintain muscle, bone health and the ability to carry out everyday activities.

A good training programme must reflect your current fitness, recovery needs and goals.

With the right approach, you can continue improving your strength and cardiovascular fitness well into later life.

How can personal training help?

If you’re unsure how to balance cardio and strength training, a personal trainer helps you develop a programme that suits your lifestyle and goals.

Whether you want to improve your stamina, build strength, manage your weight or simply feel fitter, your programme will be tailored to your starting point and progress as you improve.

You don’t need to be fit before you begin, and you don’t have to enjoy every type of exercise. Finding activities, you enjoy is an important part of building a lasting routine.

So, cardio or strength training — which is better?

Neither wins on its own. Both offer valuable benefits, and together they can help you build a stronger, fitter and healthier body.

Start where you are, choose activities that suit you and focus on consistency rather than perfection.

Ready to improve your fitness?

If you’d like help finding the right balance of cardio and strength training, contact me at  mandy@sportsmassagereigate.co.uk for help to build a realistic programme around your goals, ability and lifestyle.

Get in touch to discuss how you can start working towards a fitter, stronger you.