Cardio vs. Weights: What Should You Prioritise?
The age-old gym debate: cardio or weights? Here's how to structure your training based on what you actually want.
Ask five different trainers whether you should do cardio or weights and you'll get five different answers. Let's cut through the noise with a goal-based framework.
If Your Goal Is Fat Loss
Weights first. Resistance training increases your resting metabolic rate by building muscle — meaning you burn more calories 24 hours a day, not just during exercise. Cardio burns calories in the moment but does little for your resting metabolism. Use cardio as a supplement, not the foundation.
If Your Goal Is Building Muscle
Weights exclusively in the early stages. Too much cardio in a caloric surplus can interfere with muscle growth (the interference effect). Keep cardio to 2–3 low-intensity sessions per week for cardiovascular health, but don't let it eat into your recovery.
If Your Goal Is General Health
Both — and the research is clear. Combining resistance training with aerobic exercise produces better health outcomes than either alone. A simple approach: 2–3 strength sessions and 2–3 cardio sessions weekly, with at least one rest day.
The Real Answer
The best form of exercise is the one you'll actually do consistently. If you hate running but love lifting, do more lifting. If you enjoy cycling, cycle. The physiological differences between training modalities are dwarfed by the impact of long-term consistency.
Stop optimising the details before you've nailed the habit. Show up, work hard, repeat.