Strength Training vs. Cardio: Which One Is Better For Weight Loss?
Cardio or strength training — which one should you be doing if you want to lose weight?
I’ve talked to a lot of women who believe they have to do strict cardio to burn fat. What most people don’t realize is that strength training actually burns calories beyond the workout itself.
You can think of it this way: An hour of cardio burns a lot of calories in the moment, like a payment. But an hour of strength training is more like an investment. You’re burning some calories during the session AND setting your body up to keep burning more after you’re done.
What Research Shows About This:
The afterburn effect (EPOC): After a strength training session, your body keeps burning calories as it repairs and recovers. This effect is stronger after resistance training than after steady-state cardio.
Increased resting metabolism: Having more muscle mass slowly increases your metabolic rate. This means your body burns a bit more energy even at rest. It's not a dramatic overnight jump, but it's an advantage that compounds the more consistently you train.
Simple Takeaways:
Cardio is not bad. It’s still great for heart health and endurance. I’m simply saying don’t skip strength work.
Strength training is a great tool for sustainable weight loss. It helps you build muscle so you can stay strong and physically healthy.
Consistency beats intensity. A manageable 30 minutes a day, done consistently, will always yield better results than an occasional intense workout.
Progressive overload matters. Gradually increasing weight, reps, or difficulty over time is what actually creates results (not just showing up and doing the same thing forever).
At the end of the day, any form of movement that supports your health or encourages a more active lifestyle is a win! There is no “wrong” form of exercise.
I encourage you to find a routine that you can actually stick to. I started LWC Workouts to help busy women who want to do strength training from anywhere. With 30 minutes a day, some dumbbells, and the grit to work hard, you can start making daily investments into a healthier version of you. 💚⚓️
