Cardio vs Strength Training: Which One Matters More (But You Really Need Both)

When it comes to getting healthier, stronger, or leaner, the debate between cardio and strength training comes up constantly. And probable the top question people want to know is which one “burns more fat.” They want to know which one they should start with, and whether they need to choose one over the other. Here’s the truth: you don’t have to pick a side. Both cardio and strength training matter but what’s more important is how you use them together to support your goals, your body, and your life.

Cardio: Burns More Calories and Boosts VO₂ Max (But Is Hard to Sustain Early On)

This needs to be made clear: yes, cardio burns more calories during the workout. If you run, bike, swim, or hit the rower for 30–45 minutes, your calorie burn will usually be higher than a strength session of the same length.

It trains your VO₂ max, which is a measure of how efficiently your body uses oxygen during exercise. Higher VO₂ max = better heart health, faster recovery, and improved energy systems.

In fact, a 2024 meta-analysis confirmed that cardio improves aerobic capacity and VO₂ max, especially in middle-aged and older adults (PMID: 38878596)

VO₂ max is also one of the strongest predictors of longevity. People with higher scores tend to live longer, bounce back faster from illness, and handle physical stress better.

But here’s the catch: most people can’t just jump into 30 minutes of moderate-to-intense cardio out of nowhere.

Strength Training: The Metabolism Multiplier

Strength training might not torch as many calories during the workout, but it changes your body in ways that cardio can’t. Lifting builds lean muscle and muscle burns more calories 24/7.

It boosts your metabolism, improves posture, supports joint health, and helps you move better. A 2024 review found that resistance training improves metabolic health, preserves lean mass, and supports joint integrity. (PMID: 40182689) What else does it do?

• Reduces fall risk and increase bone density
• Builds structural support for better cardio performance

And while strength training doesn’t directly boost VO₂ max, it allows you to sustain cardio better by improving mechanics, durability, and work capacity.

Which Is Better for Fat Loss?

Here’s the reality:

Cardio = higher calorie burn during the workout

Strength = higher calorie burn at rest and better body composition

So… which is better? You are going to love this answer. Both.

Cardio helps with energy balance and aerobic conditioning. Strength training helps you keep the muscle that gives your body shape and boosts long-term fat loss.

The Power of Combining Both

A 2021 meta-analysis found that combining strength training and cardio led to greater improvements in VO₂ max and fat loss than cardio alone (PMID: 40465460). And it didn’t interfere with strength gains either.

When you combine both, you’re not just burning calories. You’re building a body that recovers faster, performs better, and bounces back quicker both between sets and between hard life days.

You don’t just get stronger. You will also become more resilient.

A smart balance of strength and cardio helps:

• Speed up recovery from tough workouts
• Improve circulation and muscle oxygenation
• Reduce soreness between sessions
• Improve daily energy and sleep quality

Training for Longevity, Not Just Aesthetics

Here’s something we don’t talk about enough: Fitness metrics can predict how long and how well you live.

• VO₂ max is one of the strongest predictors of all-cause mortality. Higher scores = longer lifespan (PMID: 29293447)
• Grip strength is correlated with risk of chronic disease and early death (PMID: 22314403)
• Walking speed, stair climb time, and recovery heart rate are all used clinically to assess longevity

These numbers matter. It isn’t about being “fit”, its about how you body will work and carry you when you need it for the long haul.

How to Combine Strength and Cardio in Real Life

Here’s what we recommend at the Pure Function Fitness Center:

For most clients:

• 2–3 days of full-body strength training
• 1–2 days of low-impact cardio (walking, incline treadmill, rowing, swimming)
• Optional: short bursts of cardio after strength sessions (e.g. SkiErg intervals, circuit finishers)

And some extra tips and tricks, lifting before cardio is a more effective route to take. And you don’t need to worry about that 3-5 minute cardio warmup you do. That is nowhere near intense enough to affect your strength training session.

Now let’s not get too crazy

You shouldn’t have to crush yourself now for 6 days a week either, but rather you just need a plan that:

• Respects your time and your joints
• Improves your strength and your VO₂ max
• Supports better movement, better recovery, and better long-term health

Want to Train Smarter, Not Harder?

At Pure Function Fitness in Woodland Hills, we help people combine strength training and cardio in a way that works for their body, their schedule, and their goals.

Schedule your free assessment today. Let’s build a plan based on your movement, recovery, and VO₂ max potential, so you can train now and feel good later.

📍 Located in Woodland Hills, California | 1-on-1 & Semi-Private Personal Training

References

1. An, J., Su, Z., & Meng, S. (2024). Effect of aerobic training versus resistance training for improving cardiorespiratory fitness and body composition in middle-aged to older adults: A systematic review and meta-analysis of randomized controlled trials. Archives of gerontology and geriatrics, 126, 105530. https://doi.org/10.1016/j.archger.2024.105530
2. Cheung, C. L., Nguyen, U. S., Au, E., Tan, K. C., & Kung, A. W. (2013). Association of handgrip strength with chronic diseases and multimorbidity: a cross-sectional study. Age (Dordrecht, Netherlands), 35(3), 929–941. https://doi.org/10.1007/s11357-012-9385-y
3. Strasser, B., & Burtscher, M. (2018). Survival of the fittest: VO₂max, a key predictor of longevity?. Frontiers in bioscience (Landmark edition), 23(8), 1505–1516. https://doi.org/10.2741/4657
4. Tongwu, Y., & Chuanwei, D. (2025). The effectiveness of metabolic resistance training versus traditional cardio on athletic performance: a systematic review and meta-analysis. Frontiers in physiology, 16, 1551645. https://doi.org/10.3389/fphys.2025.1551645