Cardio vs. weight training – how do they compare?

We often hear about the differences between cardio training and weight training – one will make you sweat, the other will make you bulky. But much of this is tied up in myths and misconceptions, and the reality is much more balanced than people think.

We spoke to Kathryn Meadows, a female athlete health specialist at The Well HQ, and member of the Chartered Institute for the Management of Sport and Physical Activity (CIMPSA), who broke it down a bit further.

The two biggest misconceptions, she says, are 1) that cardio is just for fat loss and weights are only for building muscle, and 2) that you have to choose one or the other.

So what do you need to know?

Cardio training

“Cardio is great for getting your heart and lungs fitter, helping you move for longer without feeling out of breath,” she says.

Cardio is usually the go-to for improving heart health and endurance because it keeps your heart rate elevated for longer periods, explains Kathryn. Over time, this helps your heart become more efficient, so it doesn’t have to work as hard to pump blood around your body.

This style of training can also have a big impact on your day-to-day energy levels. Activities like running, cycling, swimming, or even brisk walking can improve stamina, making everyday tasks feel easier and less tiring – and they can also improve wellbeing.

Strength training

“Strength training focuses more on building muscle, supporting your joints, and keeping your bones strong,” explains Kathryn.

But people often think strength training is only about building muscle. “It does much more than that,” she adds.

Training with weights strengthens your bones, supports your joints, and improves your body mechanics. “It can also help prevent injuries and make everyday tasks feel easier,” she says.

“Plus, having more muscle can slightly increase how many calories you burn at rest. It’s a key part of staying strong and capable long-term.”

Strength training does also have benefits for our heart – even though people assume this is mainly a benefit from cardio training – as it can help with metabolic health and blood pressure.

Which is the “better” form of training?

It shouldn’t necessarily be one form of training that you choose over the other, says Kathryn. “Both [types of training] boost your metabolism in different ways,” she explains. “The real magic happens when you include a bit of both in your week. It’s not about picking sides, it’s about balance.”

A good starting point, she says, is aiming for 2–3 strength sessions and 2–3 cardio sessions each week. “Keep it simple and manageable so it feels doable, not overwhelming. Even short sessions can make a difference if you stay consistent.”

Ultimately, the “best” type of training is the one that fits into your life and that you can stick with. Cardio and strength training aren’t competing approaches, they complement each other.

Building a routine that includes both can help you feel fitter, stronger, and healthier.

This article was written by The Body Coach content team.