It’s one of the most common fitness questions: Should I do weights or cardio? The short answer is: both have their place—but if your goal is fat loss, body composition, and long-term strength, resistance training needs to lead the way.
What Cardio Does Well
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Improves heart health and lung capacity
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Boosts mental clarity and reduces stress
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Burns a high number of calories in real time
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Easy to start with minimal equipment (walking, running, skipping)
What Strength Training Does Better
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Builds lean muscle, which increases metabolism
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Improves posture, bone density, and joint stability
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Helps prevent injury through balanced muscular development
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Changes the shape and tone of your body over time
Why Weight Training Wins Long-Term
Cardio burns calories during your session. Strength training burns calories after, through EPOC (Excess Post-Exercise Oxygen Consumption)—essentially, your body working harder to recover.
And most importantly: muscle is metabolically active. The more lean mass you have, the more calories your body burns daily—even at rest.
How to Structure an Effective Routine
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3–4 weight training sessions/week: Focus on compound movements (squats, presses, deadlifts)
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1–2 cardio sessions: Walking, intervals, or bike
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1 active recovery day: Stretch, sauna, light movement
The Hybrid Method (Best of Both Worlds)
You can pair strength training with short cardio finishers or split your week (e.g., 3 lift days + 2 cardio days). The goal isn’t to pick a side—it’s to train smart based on your goals.
You don’t need to run for hours or lift like a bodybuilder. You just need a plan. And at Purpose Fitness, we help you build one that fits your goals, your schedule, and your lifestyle.
