Strength Training vs. Cardio: What’s Right for You?
If you’re looking to improve your fitness, lose fat, or feel more energetic, you’ve probably asked yourself: Should I focus on strength training or cardio? The truth is, both have powerful benefits — but they serve different purposes. In this article, we’ll break down the pros, differences, and practical use of both training styles so you can choose what fits your goals best.
Why this question matters
Many people in Amsterdam IJburg walk into the gym with a goal: feel stronger, lose weight, build muscle, or improve endurance. But they’re unsure where to start. Some only do cardio out of habit. Others lift weights without seeing the results they want. Understanding how cardio vs. strength training works will save you time, frustration, and get you faster results.
What is strength training?
Strength training (also called resistance training) includes exercises like squats, deadlifts, hip thrusts, and dumbbell presses. It challenges your muscles to adapt by getting stronger and
Benefits of strength training:
- Builds muscle mass (which increases your resting metabolism)
- Strengthens bones and joints
- Helps prevent injuries and age-related muscle loss
- Improves body shape and posture
Strength training improves muscular fitness and overall health (Westcott, 2012).
Examples of exercises:
- Romanian Deadlift
- Hip Thrust
- Incline Dumbbell Press
- Tricep Extension
What is cardio training?
Cardio (short for cardiovascular training) includes steady activities like running, cycling, rowing, and high-intensity options like HIIT (High Intensity Interval Training). It mainly targets your heart and lungs.
Benefits of cardio:
- Improves heart health and lung capacity
- Burns calories and supports fat loss
- Boosts endurance
- Enhances recovery between strength sets
Cardio training enhances cardiovascular endurance and fat metabolism (Garber et al., 2011).
Strength vs. Cardio: Which one burns more fat?
Cardio burns more calories during the workout, but strength training helps you burn more after the session by increasing lean muscle mass.
Strength training helps preserve muscle mass during fat loss (Hackett, Johnson, & Chow, 2018).
The ideal fat-loss plan? Combine both. Use cardio to increase your daily burn and strength training to preserve muscle (and metabolism) while in a calorie deficit.
Strength vs. Cardio: Which one is best for energy?
Both offer different energy-related benefits:
- Cardio improves aerobic capacity and endurance.
- Strength training improves neuromuscular efficiency, making everyday tasks feel easier.
Over time, people who do both types of training report feeling more energetic and resilient.
Strength vs. Cardio: What if I only have time for one?
Ask yourself: what is your primary goal?
- Want to lose fat and get lean? Focus on strength with some cardio.
- Want to run a 10K or improve VO2 max? Prioritize cardio.
- Want to build muscle and strength? Prioritize strength.
No matter what you choose, consistency is what drives real results.
Combining strength & cardio: Best of both worlds
At Convoy Gym in IJburg, many of our members combine both:
Example weekly training split:
- Tuesday: Strength Club
- Friday: Strength Club
- Sunday: Cardio
This mix balances intensity, recovery, and long-term progression.
Final advice: choose what suits your goals (and enjoy it!)
At Convoy Gym, we help you train smarter based on your lifestyle, body, and schedule. Whether you’re training for a competition, want to boost your energy, or improve your physique, we’ll guide you every step of the way.
🎯 Book a free intake session here and discover what works best for you.