Strength Training vs Cardio: Finding the Perfect Balance

Why You Should Embrace Both Strength Training and Cardio

In the quest for fitness and weight loss, the debate between strength training vs cardio has always been a hot topic. Each method has its unique benefits, sparking the question: which one is better? Should we be pulling back on our cardio to fit more resistance training into our routine? Or would it be better to walk more and lift less?

If you ask social media, you’ll get all kinds of different answers, but the reality is that you should try your best to do both! This recommendation is backed up by the Australian Physical Activity & Exercise Guidelines and in this article, you’ll learn all about how to find the balance that works best for you.

If you want to learn more about strength training, specifically, then please see: “How Often Should You Be Strength Training?” 

Does Cardio Kill Your Strength Gains?

The hardest myths to dispel are the ones that have a little bit of truth to them. What do I mean by that? The truth is, if you’re a marathon runner, an elite cyclist, or compete in any other activity/s that requires large amounts of cardiovascular endurance training, the chances are that you will struggle to put on muscle as quickly as someone who only lifts weights four days a week and doesn’t do much else on their rest days, purely due to the amount of time commitment you have available to lift weights, eat enough protein and allow for adequate recovery between training sessions.

The good news is, if you are just a regular Joe and aren’t trying to run an ultra-marathon any time soon, you are much better off focusing on your protein intake, the quality of your resistance training programming and exercise technique than you are worrying about a bit of running or cycling getting in the way of your gains.

What About the Injury Risk?

To a certain extent, injuries are a normal part of life and will not always be avoidable, but increasing the amount of activity you do and including both resistance training and cardiovascular exercise into your routine is far more likely to reduce your risk of injury, long term than it is to increase it.

Even if you were to get a minor injury in the short term, the long-term improvements to quality of life are invaluable, especially for those who have children and/or grandchildren to keep up with! It’s never too late to start seeing some radical changes to how your body functions day to day and including both resistance training and cardio into your weekly routine is the best way to go about it.

How to Find the Perfect Balance (And Save Time Too!) 

As we now know, the recommendation is, that rather than pitting cardio against strength training, integrating them both into your fitness routine will help you see the most comprehensive health benefits. So how do we do that?

I’ve found that finding exercises that you love is the best first step you can take. There’s an old saying that if you can find a job where you do the thing you love every day, you’ll never work a day in your life, and I believe the same idea applies to exercise. One of the biggest factors for reducing exercise adherence is losing motivation due to not enjoying your training program so be sure to do what you love, even if that means doing something a little out of the ordinary!

The experts that have designed the Australian Physical Activity & Exercise Guidelines recommend adults complete; 

• 2.5 to 5 hours of moderate-intensity, cardiovascular exercise, be it a walk, mowing the lawn, or swimming.
• 1.25 to 2.5 hours of vigorous physical activity including team sports, jogging, or using cardio machines that put your heart rate between 70-85% of your heart rate max.
• Resistance training at least twice per week with a mix of both upper and lower body exercises that are challenging, while also allowing for progress to be made over time.

If you are one of our clients here at Plexus Personal Training, working with your trainer to design a program that suits both your strength and cardiovascular training needs is the perfect way to determine what works best for you. If you aren’t, the best advice is to embrace trial and error and allow yourself to try something new, even if it isn’t perfect the first time around. Make mistakes, learn from them, and slowly but surely you will find that balance.

The Bottom Line: Embrace Balance

In the end, the best exercise regimen is one that combines the best of both worlds—cardiovascular and strength training. By incorporating both types of exercise into your routine, you not only maximise calorie burn and muscle development but also ensure a well-rounded approach to fitness that supports your long-term health goals.

So, lace up those running shoes, grab those dumbbells, and embark on a journey that celebrates the synergy of cardio and weight training. Your body will thank you!

References

[1] Physical activity and exercise guidelines for all Australians

[2] Adaptations to Endurance and Strength Training

[3] Resistance Training and Injury Prevention