"Cardio vs Strength Training: Expert Advice for Weight Loss Success"

About the Expert

• Meghan Garcia-Webb, MD, is triple board-certified in internal medicine, lifestyle medicine, and obesity medicine. She produces a weekly YouTube series, Weight Medicine with Dr. Meghan MD, and provides life coaching. She is also an internist at the Beth Israel Deaconess Medical Center in Wellesley, MA.

Highlights

• When comparing cardio workouts versus strength training, one may give you a faster edge when it comes to weight loss.
• Building muscle can influence your body in surprising long-term ways.
• The most effective exercise routine combines more than one kind of movement.
• Small, consistent steps are the key to making exercise stick.

If you’ve ever set out to lose weight, you’ve likely asked yourself: should I spend more time lifting weights or logging miles? Both cardio and strength training have well-established health benefits, but when it comes to shedding pounds and keeping them off, an expert doctor says research may show that one has the upper hand.

“There is some evidence that suggests aerobic exercise creates meaningful reductions in weight, waist circumference, and body fat percentage,” says Meghan Garcia-Webb, MD, a triple board-certified physician in internal medicine, lifestyle medicine, and obesity medicine. That means traditional cardio—like running, cycling, or swimming—can deliver visible fat-loss results.

Still, strength training shouldn’t be dismissed. Building lean muscle influences your metabolism in ways that cardio alone cannot.

Ahead, Dr. Garcia-Webb breaks down the science of what type of routine really works best for weight loss, the balance to strive for, and practical ways to make healthy habits last.

Cardio vs. Strength Training for Weight Loss

Cardio workouts are known for their calorie-torching effects in the moment. “For people who are overweight or obese, research suggests aerobic exercise is best for reducing fat and body mass,” Dr. Garcia-Webb explains. This makes sense: activities such as jogging or cycling can burn hundreds of calories per session, directly contributing to a calorie deficit.

But there’s another side of the equation, according to Dr. Garcia-Webb: Resistance training, another term for strength training, “helps more with increasing lean mass,” she says. And while that may not lead to immediate weight loss on the scale, it has important long-term benefits for body composition and metabolism.

Not surprisingly, incorporating the two types of exercise offers the most comprehensive benefits—especially as an increasing number of researchers consider waist circumference among the most important metrics. “A combination of the two is probably best for long-term health—exercise routines that incorporate high intensity exercise training and high-load resistance training may be especially helpful at decreasing abdominal adiposity and improving lean body mass,” says Dr. Garcia-Webb.

How Strength Training Can Boost Metabolism

One of the most compelling reasons not to skip weight training lies in its effect on metabolism. “Total daily energy expenditure, or how much energy a person burns in a day, is made of a few components—resting metabolic rate, physical activity, and diet-induced thermogenesis,” Dr. Garcia-Webb explains.

Here’s where strength training plays a starring role. “When we build muscle, that is not only counting as exercise in the moment, but it is also building the amount of skeletal muscle we have in our body,” she says. “Skeletal muscle is a key component of the resting metabolic rate, so it is really the only way we can influence this intentionally.”

In other words, the more lean muscle you carry, the more calories your body burns—even at rest. That makes strength training a worthy long-term investment in maintaining that release of those pounds.

Which is Better for Belly Fat?

If your main goal is reducing belly fat, cardio has some edge—but nutrition still matters. “While you can’t really spot-reduce belly fat, there is some evidence that at least 150 minutes of aerobic exercise weekly can cause meaningful reductions in waist circumference,” says Dr. Garcia-Webb. A 2024 systematic review and meta-analysis published in a journal of the American Medical Association supported this finding, linking regular aerobic exercise to clinically significant decreases in waist size and body fat.

She adds that diet can play a supportive role: “There is also a small amount of evidence suggesting that intermittent fasting may help with visceral (deep abdominal) fat reduction, but I never recommend intermittent fasting unless it is something a patient already feels naturally drawn to.”

The takeaway here is that cardio may trim your waistline, but long-term changes require consistent workouts paired with healthy eating habits.

Finding the Right Balance

So, what’s the ideal balance of cardio and strength training for weight loss? The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) or 75 minutes of vigorous aerobic activity (like running) per week, spread throughout the week.

“The AHA also recommends including moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week,” says Dr. Garcia-Webb. For even greater health benefits, the AHA suggests working up to 300 minutes (about five hours) of weekly activity.

That’s a solid target for experienced exercisers, but if you’re just starting out, begin smaller. “For beginners, I would say start with two days a week of cardio and one day of strength training, 30 minutes each session, and build from there,” she suggests.

How to Start—and Stick with It

Exercise only works if it’s sustainable. If you’re still feeling overwhelmed, Dr. Garcia-Webb suggests paring things back even further. “For absolute beginners, my advice is always start small and go with what you are naturally drawn to,” she says. “So pick cardio or weights, not both, whichever one you like better. Then commit to 10 to 20 minutes once per week, but be consistent.”

This approach, she says, helps people begin to “mentally identify as a person who exercises.” Once the habit is established, it becomes easier to build frequency and intensity over time without burning out.

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