The Misunderstanding
Cardio burns calories now. Strength training builds muscle that burns calories later. Both matter—but the long-term impact of strength work is far greater for body shape and metabolic health.
Why Muscle Matters
Every pound of muscle burns 6–10 calories per day at rest—but its real power is in insulin sensitivity, strength, and nutrient partitioning.
You’ll store more nutrients in muscle tissue and less in fat cells.
Strength Training Preserves Metabolism
When you lose weight without lifting, you lose muscle and your resting metabolic rate drops.
Resistance training prevents this, allowing fat loss without long-term slowdown.
Cardio Still Helps—but with Limits
Cardio improves cardiovascular health and energy expenditure, but excessive cardio can cause muscle loss or fatigue if calories are too low.
Think of cardio as the assistant, not the driver.
Ideal Weekly Blend
- 2–4 strength workouts per week (machines, cables, dumbbells).
- 2–3 Zone 2 cardio sessions for recovery and endurance.
- Optional: 1 HIIT session for variety.
Signs You’re Doing Enough
- Strength numbers are stable or improving.
- You feel firmer, not just lighter.
- Your posture, energy, and recovery are solid.
Key Takeaways
Cardio burns calories; lifting builds the engine. Combine both, but prioritize resistance training.