Why Cardio and Strength Training Are Equally Important
Cardio and strength training are important, but it’s easy to end up doing only one and neglecting the other. I’ve been on both sides of the fence. As a runner, I’d go months without lifting weights or doing any targeted strength training because who has the time? And lately, when I’ve been strength training, I often joke that anything over 10 reps is cardio, haha . But here’s the truth: we all need strength training and real cardio.
I think it’s easy to get carried away with one type of exercise because it seems interesting or convenient. And then, when we feel like we’ve pushed ourselves hard enough, there’s no need to look for something else, right? “I’m already an athlete,” I remember thinking during both of my extreme periods. But both times, something was missing.
What does strength training give you?
It’s clear that strength training makes you stronger. This means you’re better at lifting weights, but it also means you build up the strength to perform better in other sports. For example, stronger legs will help you run uphill. Strength training also means you’ll be stronger in everyday life, making tasks like carrying groceries or shoveling snow easier.
Strength training can include weightlifting, but it can also involve other types of resistance training. These are called “resistance” because you’re literally working against some force. You might work with dumbbells or resistance bands , or you might create resistance with your own body, such as with push-ups or squats without weights.
As we age, our muscle mass decreases, but the more muscle you have to begin with, the better. (There’s no such thing as “too old” to exercise, and in fact, the older you are, the more important it is.) Muscle loss, called sarcopenia , increases the likelihood of falls and fractures. Exercise slows and may even reverse this loss. So if longevity is one of your fitness priorities , this is all the more reason to prioritize strength training.
Strength training also helps strengthen bones and improve joint flexibility. People who do strength training tend to have better balance and are better able to control their weight.
What does cardio training give you?
Cardiovascular training includes both steady-state endurance workouts, such as jogging, and interval training, where you alternate between more intense and easier efforts while still moving constantly. Ideally, you should do both types of cardio, as each offers slightly different benefits. If you’re unsure what activities count as cardio, I can explain it here . Consider walking, running, cycling, or using gym equipment like the elliptical.
Cardiovascular exercise, as the name suggests, is very beneficial for heart health . Regular cardio helps lower blood pressure, reduce “bad” cholesterol, and increase “good” cholesterol. It can also help maintain a healthy weight, as burning more calories gives you more flexibility to consume additional calories. Both cardio and strength training improve insulin sensitivity , which is especially important for people with type 2 diabetes or prediabetes .
Beyond the benefits listed above, cardio also helps with other activities. Improved cardio fitness will help you recover faster between bouts of strenuous exercise, making it easier to perform everyday physical tasks, such as gardening. You’ll also find more enjoyment in recreational exercise, such as hiking or exploring a new city while traveling.
How much cardio and strength training is enough?
So, now you know that strength training is beneficial for cardio, and cardio is beneficial for strength training. There are also activities that combine both. (For example, if you do CrossFit or strength training, you’ll likely cover most of the necessary aspects.) But for simplicity, the Physical Activity Guidelines for Americans distinguish between the two.
These recommendations (which align with those of other major health organizations) suggest at least 20-30 minutes of strength training, at least twice a week. Most beginner programs suggest three workouts per week, which is excellent. The minimum is two workouts per muscle group, so if you prefer to split your training into upper-body and lower-body days, be sure to do two workouts of each. If you train your entire body on each strength-training day, you’ll only need two or three such workouts per week.
As you get used to strength training, you may want to increase the intensity—which is great if done gradually. While you can follow individual video tutorials or create a program of your favorite exercises, in the long run, it’s better to have a program that allows you to progress as your muscles strengthen. The r/fitness and r/bodyweightfitness subreddits have many excellent programs to choose from.
For cardio, the recommended minimum is 150 minutes of light exercise, such as walking, or 75 minutes of vigorous exercise. So, if you take a 30-minute walk every weekday at lunchtime, you’ll meet the recommendations. If you use that time for running, you’ll exceed the recommendations in three workouts. While the recommendations are based on minutes of exercise, researchers have calculated that if you prefer to count steps, 7,000–9,000 steps is approximately the recommended amount.
Again, the more, the better, as long as you gradually increase the intensity. In the summer, I started incorporating evening walks into my routine, and as the weather cooled, I switched to lunchtime and evening walks. Then, gradually, I replaced some of my evening walks with jogging/walking, and eventually, running. I felt like weight training was better than before, and I was also pleased to know that I was laying a stronger foundation for long-term health than if I had limited myself to just one type of exercise.