Cardio vs Strength Training- What Do They Do and Why Should You Do Both?

Christopher nour
May 20
2 min read

How Cardio Training Works

Cardiovascular exercise, or cardio, includes activities like running, cycling, swimming, and brisk walking. These activities elevate your heart rate and improve the efficiency of your cardiovascular system. Here’s what happens in your body when you do cardio:

Heart and Lung Benefits – Your heart becomes stronger, pumping blood more efficiently, and your lungs increase their oxygen capacity.
Fat Burning and Metabolism – Cardio helps burn calories during exercise, contributing to fat loss over time.
Improved Endurance – Over time, cardio enhances stamina, allowing you to perform daily activities with less fatigue.
Mental Health Boost – Aerobic exercise releases endorphins, reducing stress and improving mood.

How Strength Training Works

Strength training, or resistance training, includes exercises like weightlifting, bodyweight movements (push-ups, squats), and resistance band workouts. Instead of focusing on endurance, it primarily improves muscle mass, strength, and bone density. Here’s what happens in your body:

Muscle Growth and Strength – Lifting weights creates small tears in muscle fibers, which repair and grow stronger.
Increased Metabolism – Strength training boosts resting metabolic rate, meaning you burn more calories even when not exercising.
Joint and Bone Health – Resistance training strengthens bones and reduces the risk of osteoporosis.
Injury Prevention – Strengthening muscles stabilizes joints, reducing the risk of injuries in everyday life and sports.

Why You Should Do Both

Instead of choosing one over the other, combining cardio and strength training provides the best of both worlds:

Better Heart and Muscle Health – Cardio strengthens the heart, while strength training fortifies muscles and bones.
More Effective Fat Loss – While cardio burns calories during exercise, strength training helps maintain muscle mass, keeping metabolism high.
Enhanced Performance – Whether you're an athlete or just want to move pain-free, balancing both types of training helps optimize physical function.
Longevity and Quality of Life – Studies show that a mix of both exercise types reduces the risk of chronic diseases and keeps the body strong and agile as you age.

How to Balance Cardio and Strength Training

The ideal balance depends on your fitness goals, but a good rule of thumb is:

For general health: 150 minutes of moderate cardio + 2-3 strength sessions per week.
For fat loss: A mix of steady-state and high-intensity cardio + 3-4 strength workouts.
For muscle gain: Strength training 4+ days per week with short, moderate-intensity cardio sessions.

Final Thoughts

Cardio and strength training each offer unique benefits that support overall health and fitness. Instead of seeing them as competing forms of exercise, think of them as complementary. A well-rounded routine that includes both will help you build strength, endurance, and resilience for years to come.