Is cardio or strength training better for weight management?

Published February 2024 | 6 min read
Expert contributors Jacci Allanson, exercise physiologist; Nikki Ellis, personal trainer
Words by Jo Hartley

When it comes to exercising for weight management, cardio versus strength training is an age-old debate. Try mixing up your workout routine for the best results.

If you’ve decided to lose weight, should you lace up your running shoes or head for the weight room?

Fitting regular workouts into your weekly routine can often be a challenge, so you want to make sure you’re exercising the right way to hit your goals. Cardio and strength training are both popular forms of exercise, and each offers different benefits. When combined, they can be a powerful tool for weight management and overall health. Learn more about the benefits of cardio and strength training for weight loss and make sure you consult your GP before starting any new exercise program.

What is cardio?

Cardio, short for cardiovascular exercise, refers to any form of physical activity that elevates your heart rate.

As little as 10 minutes a day of cardio can help to lower the risk of heart disease and stroke, according to the Heart Foundation, as well as assisting in weight management, increasing stamina and promoting good cholesterol levels. It can also reduce the risk of some types of cancer and type 2 diabetes.

The benefits of cardio exercise aren’t just physical. Exercise plays a big role in promoting good mental health and research suggests it can be as effective as antidepressants for mild to moderate depression.

Common types of cardio exercise include:

• running
• rowing
• cycling
• swimming
• brisk walking
• aerobic workouts or high-intensity interval training (HIIT)
• exercise classes.

What is strength training?

Strength training, also known as resistance training or weight training, is a type of exercise focused on building and strengthening your muscles. Strength training uses resistance tools like free weights, resistance bands or even your own body weight.

The benefits of strength training go beyond muscle building. It can also improve bone density, boost joint and heart health, prevent injuries, contribute to overall functional fitness and assist with weight management.

As with cardio, strength training can also be beneficial for mental wellbeing.

Common forms of resistance training include:

• lifting weights
• using dumbbells, barbells and kettlebells
• bodyweight exercises such as push-ups, squats and planks
• weight machines
• resistance bands
• reformer pilates
• exercises using sandbags and medicine balls.

HCF members may be eligible to claim towards the cost of an exercise or gym program if your doctor or physiotherapist has recommended it to treat a specific medical condition (like arthritis, hypertension, obesity, asthma, diabetes or osteoporosis). Recreational or competitive sports or activities aren’t covered. Call 13 13 34 to check if your extras cover includes benefits for exercise programs.

Cardio and strength training for weight loss

If your main goal is shedding body fat, experts say that a mix of cardio and strength training is the way to go.

Cardio will help you burn kilojoules, while strength training increases muscle mass, which boosts your metabolism and supports long-term weight loss.

"More muscle mass increases energy burned during workouts and leads to an additional benefit known as EPOC – excess post-exercise oxygen consumption – or the 'exercise after-burn’," says accredited exercise physiologist Jacci Allanson.

"EPOC refers to the kilojoules burned post-workout as the body returns to its resting state. This higher metabolic rate, achieved best with weight training, can last up to 72 hours after a resistance training session."

Myth busting: strength vs. cardio

Myth: Strength training will make you bulky
Fact: It takes an extreme amount of very targeted weight training, paired with focused food intake, to build big muscles.

Myth: Strength training is bad for your joints
Fact: Strengthening the muscles that support your joints is particularly important if you have joint pain or arthritis, according to Musculoskeletal Australia.

Myth: Cardio is the only workout you need
Fact: Cardio alone won’t achieve optimal benefits. By pairing cardio with strength training, you can get stronger and may also lose weight faster and lower your risk of injury. Strength training is also vital to reduce muscle loss as you age.

Myth: Effective cardio is time-consuming
Fact: Cardio can be done in 10-minute blocks throughout the day.

How much exercise should I be doing?

Australia's physical activity and sedentary behaviour guidelines recommend that adults aged 18 to 64 undertake at least 150 minutes of moderate-intensity physical activity a week, including muscle-strengthening activities at least two days a week.

And there’s good news for those struggling to find the time to exercise. A 2022 study by Edith Cowan University suggests that it’s not the length of time you exercise but how often.

The findings show that a little bit of daily activity could well be the most beneficial approach, at least for muscle strength.

"People underestimate the power of habit," says Jacci. "Start with something small and achievable, such as 10 squats or a 10-minute walk. Over a period of weeks and months, a 10-minute walk can build to a 10-minute jog and into a 5km jog."

Should I do cardio before or after weights?

While blending cardio and weight training has become popular, personal trainer Nikki Ellis says keeping them separate can deliver optimal results.

"Interspersing deadlifts [a strength-training exercise where a weight is lifted off the floor to hip height] with burpees [a cardio exercise that combines a squat, plank, push-up and jump] might be exhausting, but it’s not the best option for losing body fat or putting on muscle," she says.

Ideally, Nikki recommends doing cardio and weights on different days or at least a few hours apart to give your body time to rest and refuel.

If your workout is more strength-focused, she advises doing this before cardio. This will help you avoid fatigue, which can affect the quality of your reps. Ultimately, though, variety is key.

"When we adapt to things, we become more efficient and burn less energy," explains Jacci. "We need to progressively increase load and effort to change these adaptations, which can help with weight loss."

What should I eat before or after a workout to lose weight?

A healthy, well-balanced diet is vital for fuelling our body and getting the most out of our exercise.

"Previously, we were often advised to train on an empty stomach, but what research has shown us is that people perform much better when they're fuelled," says Nikki.

Even half a nectarine or another piece of fruit before training – particularly first thing in the morning – can help to kickstart your performance.

Post-workout, protein will help you to refuel and recover, making you feel better and more satiated – a key factor if you’re trying to lose body fat.

"There’s no singular food that’s best to eat at any time to maximise weight loss," says Jacci. "The overall guidelines are to eat plenty of fresh foods, vegetables, fruits, nuts, seeds, legumes, high-quality proteins and wholegrains.

"I always encourage those with weight-loss goals to consult with a dietitian to help them with the best foods to suit their individual circumstances."

Need support with weight management?

Eligible HCF members^* can save on the evidence-based CSIRO Total Wellbeing Diet and pending eligibility, the diet can be fully funded for some members. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight loss tools to help improve habits and create lifelong positive behaviours.