Cardio vs. Strength Training: Which One Should You Focus On

The Fitness Debate That Never Dies

Ask five people how to lose fat or get fit, and you’ll get five different answers:

“Cardio burns more calories!”
“No, strength builds more muscle!”
“Just do HIIT!”

Confused yet?

Let’s clear it up.
Because when you’re juggling work, kids, and trying to have some kind of social life—you don’t have time to waste on the wrong approach.

Here’s the real answer: You don’t have to choose one or the other. But which one you focus on depends on your goals.

What Cardio Is Good For

Cardio (walking, running, biking, swimming, etc.) absolutely has its place.

Benefits:

• Boosts heart health and endurance

• Helps you burn calories during the workout

• Great for stress relief and mood

If you’re sedentary, cardio is an amazing first step.
If your goal is general health or you just want to move more, cardio is a win.

But here’s the catch: the calorie burn stops when the session ends.

What Strength Training Is Good For

Strength training helps you build and maintain muscle—and that changes everything.

Benefits:

• Boosts metabolism long after the workout ends

• Builds lean muscle, which helps you look more toned

• Increases joint and bone strength

• Makes everyday life easier (lifting, walking, posture, balance)

And unlike cardio, muscle keeps burning energy even when you’re resting.

If your goal is fat loss, long-term fitness, or having more strength for daily life—strength should be your foundation.

So… Which Should You Do?

The best plan? Use both, but know your priority.

If your goal is:

• Fat loss: Strength first, cardio second

• General health or endurance: Cardio for baseline, strength for long-term benefits

• Tone and strength: Strength consistently, with light cardio as recovery

The FIT40 Approach

Here’s how we keep it simple:

• 2–4 strength sessions a week

• Daily steps or light cardio (walking, biking, etc.)

• Optional short bursts of higher intensity (if your energy and schedule allow)

That combo keeps you lean, strong, mobile, and energised—without needing to train like an athlete.

The Bottom Line

You don’t need to do more—you just need the right mix.

Build your week around strength.
Use cardio as a complement.
And focus on consistency over chaos.

Pro Tip

If you’re just getting started, begin with strength 2x/week and aim for 7,000–8,000 steps a day.

Want help building a routine that fits your goals and your lifestyle?

Book your FREE Intro Session at FIT40 and let’s build your perfect blend.

➡️ [Claim your free intro here]