Happy Monday, boo!

 

Let’s settle this once and for all…

 

Cardio vs. Strength Training: which one actually gets you results?

 

If you’ve ever felt torn between hitting the treadmill or grabbing dumbbells, you’re not alone. Some say cardio is the key to fat loss, while others swear by strength training for a toned, strong body. But which one truly moves the needle? And more importantly—which one fits best into your busy schedule?

 

The truth is, both have their place—but the way you balance them matters. 

 

Whether your goal is to build muscle, shed fat, or just feel stronger in your body, it’s time to break down the real benefits of both—and help you create a routine that actually works for your lifestyle.

 

So if you want to train smarter and see real progress, keep reading…

 

Both cardio and strength training have their place in a well-rounded fitness routine, but they do very different things for your body.

 

 

✔ Boosts heart health & endurance

✔ Burns more calories during the workout

✔ Improves lung function & circulation

✔ Helps with mental clarity & stress relief (hello, endorphins!)

✔ Great for active recovery days

 

Cardio is your go-to if you want to improve your cardiovascular health, build endurance, and increase daily movement. It’s a great tool for burning calories.

 

 

✔ Builds lean muscle & boosts metabolism

✔ Burns calories even after the workout (hello, afterburn effect!)

✔ Strengthens bones & prevents injury

✔ Helps improve posture and body composition

✔ Supports long-term fat loss (not just weight loss)

 

Strength training not only helps sculpt and define your body, but it also increases your resting metabolic rate (RMR)—meaning your body keeps burning calories even when you’re not working out.

 

So, while cardio burns more immediate calories, strength training is what helps you burn more over time and build a body that’s strong and resilient.

 

 

The short answer? Both.

 

But if you’re short on time and want the biggest bang for your buck? 

 

Strength training is hands down the MVP.

 

Strength training builds lean muscle, which increases your metabolism. More muscle = more calories burned, even when you’re chilling on the couch. It also transforms the way your body looks and feels. If you want to feel toned, strong, and confident, strength training is key.

 

Cardio burns calories during the workout and is great for your heart health, but strength training keeps your metabolism revved up long after you’re done.

 

So if you’re only doing cardio and wondering why the scale isn’t moving (or why you feel like you’re losing muscle instead of toning up)—this is why. 

 

 

 

 

So how do you mix the two for the best results? Here’s a cheat sheet:

 

 

✔ Strength train at least 3x per week (focus on full-body or strength splits)

✔ Add in 2-3 days of cardio (walking, jogging, dance, HIIT, etc) 

✔ Prioritize progressive overload (increasing weights/reps over time)

 

 

✔ Strength train 3-5x per week (split workouts or full-body)

✔ Add in low-impact cardio (walking, yoga, pilates) for recovery

✔ Eat enough protein to support muscle growth & recovery

 

 

✔ Move your body daily (mix strength, cardio, mobility & flexibility work)

✔ Focus on consistency over intensity—small habits add up!

✔ Get plenty of rest & recovery—your body needs it to grow and adapt.

 

 

 

Add strength training to your routine this week.

 

 

✔ Try bodyweight strength exercises (squats, lunges, push-ups).

✔ Add dumbbells or resistance bands to your workouts.

✔ Swap one cardio session for a strength session.

✔ Focus on progressive overload—add more reps, weights, or resistance.

 

Your body deserves strength, not just sweat, boo!

 

P.S. Got a friend who’s still stuck in the “cardio-only” mindset? Forward this email their way!

 

Have a great week!