For years, cardio walking, biking, jogging was seen as the way to lose weight and keep your heart healthy. But recent research tells a different story. Strength training (such as weightlifting or resistance exercises) and combination training (strength + cardio) often prove more effective for fat loss, muscle maintenance, diabetes prevention and even mental health.
Lose fat and keep muscle
Cardio burns calories but often makes you lose muscle mass. Strength training, on the other hand, makes you lose fat and preserve or build muscle, and muscles are metabolically active, i.e., they help burn more calories at rest.
A 2022 review study showed that overweight people lost about 5 kg more fat with strength training alone compared to cardio alone.Strength training also provided muscle preservation a crucial benefit, especially with aging.
Muscles protect your health
Strength training is the way to build muscle mass and strength, something cardio hardly does. And that's not vanity it's about your health. Older people who do regular strength training are at less risk of falls, bone fractures, sarcopenia (loss of muscle with age) as well as premature death.
A 2021 study showed that combination training (strength + cardio) significantly increased muscle quality in obese older adults, making them more resilient in the event of illness or injury.
Better for your heart than you think
Cardio training is known for its heart benefits. But strength training also contributes: it lowers blood pressure, improves your cholesterol profile and reduces belly fat a major risk factor for cardiovascular disease.
A study by the American Heart Association (2023) found that people who did 30-60 minutes of strength training weekly had up to 17% less risk of heart disease and 15% less risk of early death.
Insulin sensitivity and diabetes
Strength training increases insulin sensitivity by building muscle mass. Muscles act as stores of glucose; the more muscle, the better your body handles blood sugar.
In overweight people, strength training was found in some studies to be more effective than cardio in lowering blood sugar levels and improving glucose tolerance. The combination of both (i.e., strength and cardio) offers the most complete effect.
Good for your mood
Strength training has also been shown to reduce depressive symptoms. Multiple studies show that strength training can be as effective as cardio for improving mood, self-esteem and mental resilience. Especially in the elderly or those with mild depression, strength training provides a sense of control and progress.
Living longer, with more quality
Cardio remains important, but strength training by itself has been shown to lower the risk of death even without cardio. People who do strength training twice a week live longer and healthier lives on average.
A recent study done by Saeidifard in 2024 shows that strength training lowers the risk of death by 20% and combination training even by 40%. This also reduced the risk of cancer mortality, something cardio by itself did not do.
What does this mean to you?
The ideal recipe? Combine both forms of exercise: cardio for endurance, strength training for muscle strength and metabolism.
Sample training schedule
Do Strength Training: 2-3x a week (20-60 min, all major muscle groups) squats bench press rowing with weight
Cardio: 2-3x per week (30-60 min moderate to intense exercise) soccer basketball swimming or jogging.
Do it sustainably: whole-body exercises, resistance bands, or in the gym - everything counts.
Strength training is not just for bodybuilders. It is a proven form of preventive health care. Whether you are young or old, male or female, healthy or sick getting stronger is an investment in your future.
