Cardio vs strength training: which is better for women?

We’ve all been there.

We decide it’s time to start exercising and the first thing that comes to mind is CARDIO! YEY (or ney, for some of us!).

But here’s the thing: cardio is great, but it’s not the only type of exercise that matters.

Strength training and cardiovascular exercise bring different benefits to our health, and the amount you need of each depends on your goals, your lifestyle and, yes, what you actually enjoy doing.

You don’t necessarily need to choose between them either.

Both cardio and strength training can help you stay healthy, strong and capable. The key is knowing what each one does, and how to fit both into your life.

So, let’s take a look.

Cardio and strength training do different things

Cardio and strength training are both good for you, but they train your body in different ways.

Cardio improves cardiovascular fitness, lowers blood pressure, supports healthy cholesterol levels and reduces your risk of cardiovascular disease. It can also help you build stamina, so everyday activities feel easier.

Strength training can help you build and maintain muscle, support bone health and make you feel stronger and more capable in everyday life.

Neither is “better” than the other. They simply have different jobs.

And both can contribute to more energy, better physical function and an improved quality of life.

The key is that your goals influence how you prioritize them.

What counts as cardio?

For general health, the WHO guidelines recommend 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity. We'll come back to what that can look like in real life below.

Now, when we think of cardio, most of us immediately gravitate towards running. And if we don’t like running or have any joint issues, chronic pain or injuries, we may believe nothing can be done and that’s the end of it.

However, I believe we have to do what is best for our bodies and minds. Some of us are no good with running. Maybe we just find it plain boring. Maybe it hurts our knees.
And some of us will absolutely love it, put on those headphones, get the music pumping and go out. Feel the breeze on your face, feel the adrenaline rush, and, simply, enjoy it.

Cardio doesn't have to mean running. It needs to be something that gets your heart and lungs working, and ideally something you enjoy enough to do consistently.

Walking, cycling, swimming, dancing, hiking, playing sports, climbing stairs… cardio is all around you!

In the long run (pun intended), what brings progress is consistency. Different types of exercise will give you different results, but consistency is what allows you to make progress.

What counts as strength training?

Strength training can take many forms, so here are a few examples:

• Free weights, like dumbbells, barbells and kettlebells

• Home training with weights and resistance bands

• Using machines, like the ones at a gym

• Bodyweight, like calisthenics and acrobatics of different types

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Strength training doesn't have to look like bodybuilding or lifting very heavy weights (learn more on this article about How to Start Strength Training).

Once again, what you do will depend on your goals, what you have access to and your preferences.

How much cardio and strength training do you need?

‍Cardio: guidelines are a target, not a pass-or-fail test. If you're starting from very little activity, you could begin with a few short walks during the week, or simply look for opportunities to move more throughout the day.

Strength training: if you are beginning with strength training, just 2 sessions a week can go a long way. You can later add more sessions if you'd like to, but two well-planned sessions a week can be enough to build and maintain strength and muscle, even if you're not a beginner.

Start with what feels realistic for you and build from there.

For example, you could start with:

• 2 strength sessions + 2 walks each week

• 2 strength sessions + 1 longer cardio session

• 3 short walks + 2 strength sessions

The important thing is that you're doing something you can actually maintain.

If you're already active, you can gradually increase the amount or intensity depending on your goals.

And if you're specifically interested in building strength, you can learn more in my How Much Strength Training Do You Need? article.

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So, which one should you do?

Both, if you can. But don't let perfect become the enemy of consistent.

If you only have time for two sessions a week, strength training may be a great place to start, especially if building or maintaining muscle and strength is one of your goals.

If you already walk, dance, cycle or swim, you're already getting cardiovascular activity.

If you have more time, you can combine the two.

And if you're currently doing very little movement, starting with a few short walks is still a fantastic place to begin.

You don't have to choose between cardio and strength training.

They do different things, and both can play an important role in keeping you strong, healthy and able to do the things you enjoy.

Start with what you enjoy, what fits your life and what you can do consistently.