Blogs

When it comes to weight loss, the question of whether cardio or weightlifting is more effective is a common debate amongst fitness professionals. Across the general population, this topic won’t even be a debate as most will default to cardio for weight loss. Truth is, they each offer distinct benefits and choosing between them can depend on your goals, preferences, and lifestyle. In the following blog I’ll explore the key differences between cardio and weightlifting (resistance training) and how they contribute to weight loss across a generalised group.

1. Calories Burnt: Cardio Takes the Lead

One of the primary reasons people gravitate towards aerobic exercise, such as running, cycling, swimming, or any of the cardio machines you can find in a commercial gym is, because it’s well-known for burning calories quickly (there’s no denying that!). During a typical cardio session, your heart rate elevates as it is working harder to pump more blood throughout your body, which leads to higher energy expenditure. The more intense the cardio session performed, the more calories you burn. For example, this week I ran for an hour and my fitness tracker showed I had burnt over 800 calories. Now, the accuracy of a fitness tracker can be questioned (but that’s a different topic) and it’s also important to consider factors such as the intensity of my run (age, height, and weight), but this does lend to the notion that cardio is effective for burning calories! 

For those aiming to shed pounds quickly, cardio can feel like the clear winner. Whether it’s a brisk walk or an intense spin class, cardio exercise is accessible to nearly everyone, regardless of fitness levels, and it requires minimal equipment. This makes it an easy choice for beginners or those who prefer not to spend a lot of time learning complex movements. However, while cardio excels in immediate calorie burning, it’s important to remember that it doesn’t necessarily contribute to muscle development, which plays a significant role in long-term fat loss.

2. Muscle Building: Weightlifting for Long-Term Results

Weightlifting, or resistance training, focuses on building muscle mass, which can be just as effective (if not, more so) for long-term weight loss. Here’s why: the more muscle you have, the higher your resting metabolic rate (RMR). This means that even when you’re at rest, your body burns more calories because maintaining muscle requires more energy.

While a typical weightlifting session may not burn as many calories as cardio in the moment, the long-term benefits can be significant. By increasing your muscle mass, you’re setting yourself up for better fat loss over time. Additionally, weightlifting improves strength, tone, and overall body composition. It’s not just about losing weight on the scale; it’s about reshaping your body and keeping the weight off.

For beginners, resistance training can feel intimidating, but it doesn’t have to be complicated. Simple compound exercises executed at the right intensity and performed over a consistent period of time can make a big difference. 

3. Afterburn Effect: Cardio vs. Weightlifting

Both cardio and weightlifting offer an “afterburn” effect, where your body continues to burn calories even after the workout is over. However, the intensity and duration of this effect differ between the two.

Cardio can produce an afterburn, especially when performed at high intensity (e.g., sprinting or interval training). This is called excess post-exercise oxygen consumption (EPOC), where your body works harder to return to its resting state, burning extra calories in the process. However, this afterburn tends to last only for a few hours after exercise.

On the other hand, weightlifting can lead to a longer afterburn effect, especially if you’re lifting heavy weights or doing compound movements that engage multiple muscle groups. Your muscles need time to repair and rebuild, which can boost your metabolism for up to 24-48 hours after a session.

So, Which is Better?

Simply put —there’s no one-size-fits-all answer to this question because both cardio and weightlifting offer unique advantages. In summary, cardio is fantastic for burning calories quickly and improving cardiovascular health, while weightlifting helps build muscle, boost long-term metabolism, and reshape your body.

For most people, the best approach is a combination of both. Cardio helps create a calorie deficit, while weightlifting ensures you’re building and maintaining muscle, which is key to keeping the weight off in the long run. What's most important is finding a training style that works for you! 

Yours truly,

@tylerbarthezfitness