We've definitely got a fun topic to tackle. Cardio versus strength training is something a lot of people search for online. So you're better off running a few miles in a cardio session or lifting weights during a strength workout?
Both types of exercise can support healthy aging. But which one should you choose to start? Read the article to explore when to do cardio or strength training first and how the order affects your workout.
1. What Is the Difference Between Cardio & Strength Training?
Both cardio and weight training improve physical fitness. Still, they work your body in different ways. Let's start with a tale of the tape for each contestant. We'll begin in the cardio corner. So what defines that sort of workout, and what are the main benefits of cardio?
Cardio Workout
Cardio is essentially anything that gets our heart rate up and us breathing a little bit heavier. There are multiple different modes: running, swimming, biking, rowing machines, or any type of activity like hiking or tennis that increases our heart rate.
What are the big benefits? One of the main benefits is the prevention of heart disease. The American Heart Association says it can reduce your chances of heart disease by about 30% if you are consistent. Other benefits include improving cholesterol, blood pressure, Alzheimer's, bone mass density, and certain types of cancer.
Strength Training
Now let's turn to strength training. Any type of exercise where we use our muscles against some form of resistance. This resistance comes from weights, resistance bands, and machines. Primarily, this training is designed to make your muscles produce force.
Strength training builds muscle mass and also helps with diabetes, osteopenia, and osteoporosis, so you don't worry about fractures as you get older, and improves joint flexibility. However, it does not provide the same sustained aerobic stimulus as cardio.
Heart rate is another useful way to see how cardio and strength training differ. It can tell you how hard your body is working. This is useful when you plan to do both cardio and strength training in the same workout. During moderate-intensity cardio, your heart rate typically reaches about 50–70% of your maximum heart rate, while vigorous cardio can raise it to around 70–85%. A common estimate for maximum heart rate is 220 minus your age.
For example, a 60-year-old adult has an estimated maximum heart rate of 160 beats per minute (bpm). Moderate cardio would generally put their heart rate around 80–112 bpm, while vigorous cardio could bring it to approximately 112–136 bpm.
Strength training works differently. Your heart rate may rise significantly during a challenging set, but it usually fluctuates more because each exercise is followed by a rest period. For many people, heart rate during strength training may reach roughly 60–80% of maximum heart rate during demanding sets, then drop during rest.
So, don't think of heart rate as a number you have to chase. Use it as a simple check on how hard you're working and whether your workout order matches your main goal.
2. Muscle Development & Endurance
Usually, strength training has a clear advantage. It is designed to build or maintain muscle. The squats, lunges, rows, and presses make your muscles work against an external load. So, 2–4 sets of 8–12 repetitions are enough to challenge muscles. However, you need controlled resistance to provide a strong muscle-building stimulus. Later on, you can gradually increase the repetitions to give your muscles a reason to keep adapting.
On the flip side, cardio also works your muscles. But its main purpose is to improve cardiovascular and muscular endurance. Commonly, running, cycling, swimming, and stair climbing repeatedly strengthen leg muscles. A 30-minute cardio session can improve how long your muscles can work. But it usually does not provide the same stimulus for muscle growth. Therefore, if you are maintaining muscle endurance, then strength training should be a part of your training.
Here is an overview of a table for the benefits of cardio vs strength training.
| Muscle Goal | Cardio | Strength Training |
|---|---|---|
| Primary Adaptation | Muscular endurance | Muscle size and strength |
| Typical Training | 20–60 minutes of continuous activity | 2–3 sets per exercise |
| Weekly Frequency | Often 3–5 days | At least 2 days/week |
3. Cardio vs Strength Training: Which Should You Do First?
The selection of the right cardio vs weight training workout depends on what you want to improve most.
For Cardiovascular Health
If you want to improve heart and lung fitness, choose cardio training. The most common cardio exercises are brisk walking, cycling, swimming, or another aerobic activity. You can start doing cardio exercises to focus on maintaining a steady pace. You can still add strength training afterward.
For Muscle and Strength
Do you have a plan to build and maintain muscle? You should choose strength training. Well, these are resistance-based exercises. So, it requires more control and force. The main benefit is that you can perform them while you are fresh. It can help you to maintain better form and effort. Furthermore, this keeps cardio in your routine.
For General Fitness
Some people just start exercising to become fitter, stronger, and more active. In this case, you can combine both exercises. However, you do not need to obsess over which exercise comes first. Make sure to take a practical session that could include 20–30 minutes of cardio. Then, start 20–30 minutes of strength training. The selection of day or night exercises depending on your schedule and fitness level.
4. What Equipment Do You Need to Start Both Exercises?
As you already know, both cardio and weight training for overall health change your body in different ways. So, you need different equipment to start practicing exercises.
Equipment in Cardio
Walking, jogging, and running are common cardio workouts. So, you don't need any gym-specific machines. You only require comfortable shoes and a suitable surface. If you prefer indoor workouts, you need to invest in certain machines.
For a basic cardio routine, you may need:
- Treadmill for indoor walking and incline workouts
- Stationary bike for low-impact cycling
- Elliptical machine for another low-impact cardio option
- Heart-rate monitor or fitness tracker to monitor workout intensity
The Merach provides an incline walking pad, a stationary exercise bike, and a rowing machine to start cardio workouts at home. All these machines have reliable, accessible, and space-saving designs. Furthermore, they are made with high-quality materials and built to last. The Merach exercise machines are affordable, easy to set up, and user-friendly. Overall, you can change your home space into a mini gym with Merach exercise equipment.
Equipment Used in Strength Training
Usually, strength training requires some form of resistance. This means you need to start a workout with certain types of equipment.
Common strength-training equipment includes:
- Dumbbells for exercises such as presses, rows, and curls
- Resistance bands for adjustable, low-cost resistance
- Kettlebells for movements such as squats and carries
- Weight machines for controlled resistance exercises
- Barbells and weight plates for heavier compound exercises
- Exercise bench for presses and supported movements
In the beginning, you can start with 2–3 strength sessions per week. These sessions focus on the major muscle groups. Once your body adapts to good technique, then gradually increase the challenge.
5. FAQs about Cardio & Strength Training
Choosing between cardio and strength training is not always an either-or decision. The better approach depends on your goal, available time, and ability to recover. These questions address some of the most common challenges.
Q1: Can doing cardio affect strength training?
It can if the amount or intensity of cardio interferes with your ability to recover from strength workouts. Long or demanding cardio sessions can leave you fatigued, which may affect your performance during subsequent resistance training.
If strength or muscle growth is a priority, keep most cardio sessions at a manageable intensity and avoid placing your hardest cardio sessions right before important strength workouts.
Q2: Can you do cardio and strength training on the same day?
Yes, you can combine strength training and cardio on the same day. If building strength is your main goal, perform strength training first. Then you can start cardio afterward. If cardiovascular fitness is your priority, start with cardio. In short, the best approach is the one you can recover from and follow consistently.
Q3: How many days a week should I do cardio and strength training?
The right schedule depends on your fitness level and how hard you train. Instead of trying to do both at high intensity every day, allow easier sessions or rest days between demanding workouts.
A practical weekly routine might include several cardio sessions and two or more strength sessions, with the exact frequency adjusted based on your experience and recovery. If you're new to training, start with less and build up gradually.
6. Conclusion
To sum up, cardio vs strength training: which workout should you choose? Both strength and cardio training types are effective for building muscles and improving cardiovascular health. The right option depends on your main goal, fitness level, and available time.
Whatever strength workout or cardio exercise you choose, make sure to avoid certain mistakes. In the beginning, never start with the hardest workout. It is not good to imagine that training harder every day will produce faster results. Make sure to give your body enough time to recover between demanding sessions. Furthermore, pay attention to persistent pain or unusual fatigue.
