Cardio vs Strength Training: Which Is Better for You?

Exercise has an undeniable positive effect on overall health. Physical activity reduces the likelihood of developing chronic conditions like diabetes, heart disease, dementia and many types of cancer. The CDC reports that increased physical activity could prevent 110,000 deaths in U.S. adults 40 years and up.

Cardiovascular exercise and strength training are two foundational pillars of fitness, each offering distinct benefits that work different systems of the body. While cardio improves heart and lung function, strength training builds muscle, power, and resilience. According to research published in the British Journal of Sports Medicine, cardio and strength training are most effective in reducing mortality risk when performed together.

Here's a closer look at what sets these two training modalities apart, the unique benefits each provides, and how to structure a balanced routine that makes the most of both.

Cardio and strength training: what's the difference?

Cardio and strength training challenge your body in different ways. Cardiovascular exercise is any activity that raises your heart and breathing rates for a sustained period—think running, cycling, swimming, hiking, skiing, or dance. Its primary goal is to improve the efficiency of your heart, lungs, and circulatory system.

Strength training involves using resistance—like weights, bands, or your own bodyweight—to induce muscular contraction. This builds the strength, anaerobic endurance, and size of your skeletal muscles. The focus is on muscular load rather than sustained cardiovascular output.

Benefits of cardiovascular exercise

The benefits of regular cardio exercise are both immediate and long-term, serving your body in numerous ways. From improving heart health and endurance to promoting better sleep and helping manage chronic conditions, the impact of routine cardio workouts cannot be overstated.

Promote cardiovascular health

Cardio fitness is one of the most commonly recommended strategies for improving cardiovascular health. It optimizes blood pressure and heart rate by boosting blood circulation and strengthening the heart muscle. Cardio exercise also supports ideal cardiac output and function.

Improve Sleep

Regular cardio exercise can have a multi-pronged impact on improving sleep. Research indicates that moderate cardio exercise was linked with greater sleep quality and restfulness, fewer nighttime awakenings, and reduced time to fall asleep.

Help manage chronic health conditions

Cardiovascular exercise has a positive impact on more than just the cardiovascular system. Regular cardio has been linked to benefits for several other chronic health conditions. For those with diabetes, cardio may decrease blood sugar levels and assist with insulin management, and it can benefit those with asthma and chronic pain.

Support brain function

Cardio exercise improves cognitive function, memory, and brain health. Cardio exercise improves blood flow to the brain, carrying vital oxygen and glucose that boosts performance. A study from the University of British Columbia found that cardio exercise was linked to improvements in spatial memory abilities and increases in the hippocampus, which plays a significant role in learning and memory.

Cardio fitness may help combat the memory decline associated with aging and dementia.

Benefits of strength training

Strength training has positive effects on body composition, blood profiles, cognitive function, mental health, and hormonal balance. Overall, strength training exercises lead to measurable, life-enhancing health benefits.

Increase muscle mass

Strength training increases muscle mass by stimulating muscle fibers, leading to greater muscle growth over time. It's also a vital strategy for combating age-related muscle changes. Muscle mass naturally decreases by around 5% each decade after age 30, but strength training can work against this decline.

Benefit bone health

Bone mass starts to decrease by around 1% each year after age 40, increasing bone fragility. Research suggests that strength training can reduce the rate of bone loss and help promote increases in bone mass.

Reduce stress levels

Resistance and strength training has been linked to reductions in stress levels. According to research, regular strength training is associated with lower feelings of worry and anxiety. It's also been shown to positively affect cognitive function, self-esteem, and depression.

Strengthen the joints

Strength training benefits extend beyond muscle—this type of exercise also strengthens your joints. Strength training promotes overall joint health and can address acute joint issues. Research has found that strength training can reduce joint pain, ease stiffness, and support optimal movement in those dealing with osteoarthritis.

Why you should combine cardio and strength training

You do not need to choose between cardio and strength training.

For long-term health and performance, the most effective approach is to include both. Cardio supports heart health, endurance, and recovery. Strength training builds muscle, supports joint health, and improves overall resilience.

Together, they complement each other and create a balanced foundation that supports performance, longevity, and how you feel day to day.

Cardio exercise strengthens your heart, improving your ability to recover between sets during a strength workout. Stronger muscles improve your form and efficiency during cardio activities, reducing your risk of injury. This balanced approach improves body composition more effectively than either modality alone.

How to balance cardio and strength in your routine

Cardio and strength training have the most significant impact on health when performed together as part of a balanced fitness routine. Here are some tips for programming an optimal exercise routine:

Consider your goals

When deciding where to devote the bulk of your fitness efforts, consider your workout goals. If building muscle mass and strength is your main goal, spend more time on strength training while still performing some cardio. If boosting endurance and improving heart health are your main objectives, put more weight on cardio than strength training.

Follow science-based recommendations

Research shows that a minimum of 1 hour of cardio and 1-2 strength training sessions per week effectively lowered mortality rate, though effects were more substantial with 3 hours of cardio a week. These recommendations provide a practical starting point. Your ideal balance will depend on your individual goals, recovery capacity, and schedule.

Measure the impact of your training with WHOOP

To truly optimize your fitness routine, you need to measure the impact of your fitness efforts. WHOOP provides a daily Recovery score, based on metrics like heart rate variability (HRV) and sleep performance, to indicate your body's readiness for strain. A high Recovery score suggests you are primed to take on a challenging workout.

The Strain score then complements your Recovery score and quantifies the cardiovascular and musculoskeletal load of your workout. When you use Strength Trainer, WHOOP captures the unique demands of resistance training by measuring muscular load alongside cardiovascular strain.

Find your balance

The best fitness plan is one that's personalized to your body, your goals, and your daily readiness. Listening to your body and understanding how it responds to different types of training is key to making sustainable progress. By balancing cardiovascular and muscular load, you build a comprehensive foundation for healthspan and performance.

Frequently asked questions about cardio and strength training

Is it good to do cardio and strength training together?

Yes, combining cardio and strength training is highly beneficial. This approach provides the cardiovascular health benefits of aerobic exercise and the muscle-building, metabolic advantages of resistance training. Together, they create a well-rounded fitness routine that improves overall health, body composition, and athletic performance more effectively than focusing on just one.

Should you do cardio or strength first?

The answer depends on your primary goal. If your main objective is to build strength and muscle, perform strength training first when your muscles are fresh. If your goal is to improve cardiovascular endurance, you may prioritize cardio.

For general fitness, the order is less critical than ensuring you consistently include both in your weekly routine. Many people find success performing them on separate days to allow for optimal performance and recovery in each session.

Does cardio lower cholesterol?

Yes, regular cardio can improve cholesterol levels and support heart health.

Aerobic exercise helps raise HDL, or “good” cholesterol, while lowering LDL, or “bad” cholesterol, and triglycerides. These changes are linked to a lower risk of cardiovascular disease.

In short, consistent cardio is an effective way to support healthier cholesterol and overall cardiovascular health.