Cardio vs. Strength: What Actually Changes Your Body?
Should I be doing more cardio—or lifting weights? That is the (popular) question…
And the truth is, it’s not about choosing either cardio or strength. It’s about understanding what each does for your body—and how to use both to reach your goals faster and more sustainably.
Cardio Burns Calories— But Only While You’re Doing It
Cardio (think running, biking, HIIT, dance workouts) is great for your heart, lungs, and mood. It also helps you burn calories fast, which can be helpful if you’re trying to create a calorie deficit for fat loss.
But here’s the catch:
Once the workout ends, so does the calorie burn—at least for steady-state cardio. Your body stops expending extra energy the moment your heart rate returns to baseline. The exception is high-intensity interval training (HIIT), which can lead to something called EPOC (excess post-exercise oxygen consumption). This means your body continues burning calories at a slightly elevated rate for hours after you’ve finished, as it works to return to its resting state.
However, even with HIIT, the afterburn is modest and shouldn’t be the main reason you choose cardio. It’s great for improving heart health, endurance, and burning calories during the workout—but it doesn’t create the long-term metabolism boost that strength training does.
Cardio is best for:
• Short-term fat burning
• Boosting endurance and stamina
• Stress relief and mental clarity
• Supporting heart health
Just don’t rely on it alone for body composition changes. You might lose weight, but you could also lose muscle if you’re not strength training too.
Strength Training Builds Muscle—And Muscle Burns Fat All Day
Strength training doesn’t just change the number on the scale—it changes your entire shape. Lifting weights helps build lean muscle mass, which increases your resting metabolic rate. Translation: you burn more calories even when you’re sitting on the couch.
More muscle = higher metabolism = long-term fat loss and a tighter, more defined look.
And the best part? Muscle takes up less space than fat, so even if the scale doesn’t budge, your clothes will fit better and your body will look more sculpted. It’s not just about losing weight—it’s about transforming your composition and feeling strong from the inside out.
Strength Training is Best for:
• Sculpting and reshaping your body
• Long-term fat loss
• Strength, posture, and injury prevention
• Boosting metabolism
And no—lifting will not make you bulky. It takes intentional training, eating, and often years to put on significant muscle mass. For most women, strength training leads to a leaner, tighter look.
The Magic is in the Mix
Cardio and strength aren’t enemies—they’re teammates. When you combine them in the right way, you get the best of both worlds: fat loss, muscle tone, better health, and energy for days.
Here’s a balanced weekly plan I recommend:
• 3–4 days of strength training
Focus on compound lifts like squats, deadlifts, rows, and presses. These moves hit multiple muscles at once and give you the most bang for your buck.
• 1–2 days of low-impact cardio
Walking, cycling, swimming, or incline treadmill. Keep your heart rate up without overloading your body.
• Daily movement
Stretch, walk, or do a short mobility flow. Even 10–15 minutes helps keep your body feeling good and prevents burnout. Optional: Add 1 short HIIT session (20 minutes max) if you enjoy it—but don’t overdo it. More isn’t better when it comes to stress on the body.
You cannot “tone” fat, and cardio alone won’t build the muscle needed to get that tight, athletic look.
To see muscle definition:
1. Build muscle through progressive strength training.
2. Lose body fat with a smart mix of training and nutrition.
Lifting helps with both. It shapes your physique and supports fat loss—especially when paired with enough protein and recovery.
You don’t have to choose between cardio and strength.
But if you want to transform your body—not just shrink it—strength training is key.
So…
• Don’t fear the weights.
• Don’t overdo the cardio.
• Build your body with purpose.
• Support it with protein, sleep, and movement you actually enjoy.
That’s the real formula for long-lasting change—and the confidence that comes with it.
If you’re ready to take the guesswork out and want a clear plan tailored to you, booking a consultation is a great place to start.
