Strength Vs Cardio Training - which should you be doing?
To truly thrive long-term, you need both strength and cardio training — one fuels your longevity, the other preserves your functionality. Prioritising one while neglecting the other is short-changing your future self.
Why Strength Training Is Essential for Lifelong Functionality
Strength training isn’t just for bodybuilders or gym enthusiasts — it’s a cornerstone of lifelong physical independence. As we age, muscle mass naturally declines, a process known as sarcopenia. Without resistance training, this leads to reduced mobility, increased risk of falls, and loss of autonomy.
Key benefits of strength training include:
Improved muscle mass and bone density: Essential for preventing osteoporosis and fractures.
Enhanced joint stability and posture: Reduces the risk of injury and chronic pain.
Better metabolic health: Strength training improves insulin sensitivity and helps regulate blood sugar.
Functional independence: Being able to lift, carry, and move confidently into older age is priceless.
Strength training supports brain health, reduces the risk of chronic diseases, and improves quality of life across all age groups. It’s not just about looking strong — it’s about staying capable.
Why Cardio Training Is Crucial for Longevity
Cardiovascular exercise — whether it’s walking, cycling, swimming, or dancing — is your ticket to a longer, healthier life. It strengthens the heart, improves circulation, and boosts endurance. But its benefits go far beyond the heart.
Cardio training supports longevity by:
Reducing risk of chronic diseases: Including heart disease, stroke, diabetes, and some cancers.
Improving respiratory and cardiovascular efficiency: Your body becomes better at delivering oxygen and nutrients.
Enhancing mental health and cognitive function: Cardio releases endorphins and supports brain plasticity.
Extending lifespan: Studies show a direct link between cardiorespiratory fitness and reduced mortality.
Aerobic fitness is one of the most reliable predictors of long-term survival, even more than smoking status or blood pressure. That’s a powerful endorsement for getting your heart rate up regularly.
Why Doing Only One Is a Disservice to Yourself
It’s tempting to lean into what you enjoy — maybe you love the burn of a good lift, or the rhythm of a long run. But favouring one type of training while ignoring the other creates gaps in your health profile.
Here’s what happens when you only do one:
Only strength, no cardio: You may build muscle and power, but your heart health, endurance, and metabolic flexibility suffer. You’ll struggle with sustained activity and increase your risk of cardiovascular disease.
Only cardio, no strength: You’ll have great stamina but poor muscle tone, reduced bone density, and higher injury risk. Over time, you may lose the ability to perform basic tasks like lifting groceries or climbing stairs.
Combining both creates a synergy that enhances every aspect of your health. A hybrid approach improves body composition, boosts energy, and supports long-term fitness goals.
How to Bias Your Training Without Neglecting Either
You don’t need to split your workouts 50/50. It’s perfectly fine to bias your training based on your goals — just make sure you’re not excluding one entirely.
Here’s how to balance them:
If you prefer strength: Add 1-2 cardio sessions per week — brisk walks, cycling, or HIIT.
If you prefer cardio: Include 2 full-body resistance workouts weekly — bodyweight, dumbbells, or machines just something to get the joints and muscles loading,
Time-crunched? Try hybrid workouts like CrossFit, Group Fitness training or HIIT that blend both modalities.
Final Thoughts: Future-Proof Your Body
Think of your body as a lifelong companion. Strength training keeps it functional for your everyday physical needs, while cardio keeps it alive and thriving for a longer life. Neglecting either is like servicing your car’s engine but ignoring the tyres — eventually, something gives.
Whether you’re 25 or 75, the best investment you can make is in a balanced fitness routine. You don’t need to be an athlete — just consistent. Your future self will thank you.
Let’s keep moving — and lifting — for life.
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