So many women ask, “Which is better? Cardio or strength training? This was a big debate, but now it’s settled.
Nearly every journal about aging, prevention, or living longer is now hailing strength training to be more beneficial than doing cardio alone.
This does not mean never ride a bike, or run, or power walk. Or to give up your love for 5K’s or fitness challenges.
What it means is this: there are several benefits you get from strength training that are absolutely necessary as you age.
After 40, our bodies naturally start to lose muscle mass — a process called sarcopenia. This muscle loss can slow down your metabolism, making it easier to gain weight and harder to keep it off. Cardio alone doesn’t stop this. In fact, excessive cardio can sometimes accelerate muscle loss if not balanced correctly. Strength training, however, actively builds and preserves precious muscle tissue.
Sure, it’s great to work your heart and lungs and get a sweat going. And, the good news is you can do that with circuit training using weights or even bodyweight-only exercises.
Building muscle isn’t just about looking toned (although that’s a fabulous bonus). Muscle is metabolically active, meaning it burns more calories at rest compared to fat.
The more muscle you have, the more calories you burn even when you’re simply relaxing on the couch! This helps you maintain a healthy weight without having to severely restrict your diet or spend hours doing cardio.
Functional strength is imperative as you age so that you can balance, have a strong core, powerful glutes, and legs. It enables you to bend, lift, push, pull, squat, reach, press, and move your body in ways that mimic everyday life.
Cardio alone will not strengthen your core or large muscle groups or make you stronger.
Additionally, strength training improves bone density, which is crucial as we age to prevent osteoporosis.
It boosts your balance and coordination, dramatically reducing the risk of falls and injuries. Plus, lifting weights stimulates the production of hormones that keep your body feeling youthful, energized, and mentally sharp.
Whatever your age, and whatever activities you love — be sure to add in two to three sessions weekly of movement patterns that engage every muscle in your body.
Bodyweight exercises, resistance bands, kettlebells, and dumbbells are all fantastic tools you can use right at home. Consistency and progression are key — lifting a little heavier or doing a few more reps over time is what builds lasting strength.
On the other hand, long cardio sessions can sometimes increase stress hormones like cortisol, which can contribute to stubborn belly fat.
Strength training, done properly, tends to balance your hormones in a way that supports fat loss and better energy levels.
Focus on getting stronger and being able to navigate the obstacle course of life through each decade with confidence!
Think of it as a gift to your future self: a strong, capable, confident woman who moves through life with grace and power! Forget wondering which is better – cardio or strength training. Do a little cardio, but focus on creating a more powerful body as you age.
Now, let’s pair that with a nutrient-dense way of eating (check out the easy fitness-friendly recipes included!) and you’re setting yourself up for energy, vitality, and a vibrant life for decades to come!
Sharing tools to keep us vital for life,
Coach Dawn
You’ve got this!
P.S. Here’s a program designed specifically for women by a woman coach to firm and tone your body in under 10 minutes daily! Check it out here: Click here to learn more.