I want to talk about something almost all of us struggle with at some point in our fitness journey. You know that feeling when you finally decide to work out but suddenly you get confused about what is actually better for your body. Should you run on the treadmill until you feel like you are melting or should you lift weights until your arms feel like noodles.
I used to open Google and type the same question over and over again, because honestly, I did not understand the real benefits of cardio versus strength training until I experienced both in my own routine. So today I want to break it down for you the same way I wish someone had explained it to me. In simple words. In a real, normal human way. And from the point of view of a girl who has tried everything from YouTube dance workouts to heavy squats, trust me,, I have learned a lot.
Understanding the difference between cardio and strength training
Before we talk about the benefits of cardio vs strength training, let’s keep one thing clear. Both are good for you in their own way. Cardio is anything that gets your heart rate up. Running, walking, dancing, skipping, cycling, and even climbing stairs. Strength training is when you use resistance, like dumbbells, resistance bands or even your own body weight to build muscle. You do not have to be a gym bro to lift. You can start with the tiniest dumbbells you find at home. Read this also https://skinnwellness.in/why-i-cant-do-pushups/
Why I first picked cardio and what happened
When I first began my fitness journey like most girls I thought cardio was the only way to lose weight. So I did long walks and dance workouts. Cardio felt safe. It felt simple. It felt like I was doing something right. And honestly it did help me. My mood improved my stamina got better and I started sleeping better. But then something weird happened. I was losing weight but my body did not look toned. My legs still felt jiggly my arms still felt soft and my waist was not shaping the way I imagined. That’s when I started wondering whether I was missing something.
Trying strength training for the first time
I still remember the day I picked up weights for the first time. I was embarrassed because I thought everyone in the gym would laugh at me. I picked the smallest dumbbells and even they felt heavy. But slowly slowly slowly something changed. My body started looking firmer. I felt stronger. I was walking with more confidence. My posture improved. For the first time I felt my body supporting me instead of fighting against me. This is when I finally understood that the benefits of cardio vs strength training are completely different and both matter.
Benefits of cardio that most people ignore
Improves heart health naturally
Cardio makes your heart stronger and supports your overall stamina. Many of us forget that the heart is also a muscle. When you do cardio it gets the workout it deserves. You feel less tired during normal daily activities and your energy lasts longer throughout the day.
Amazing for mood and stress
I cannot even explain how much cardio helped me mentally. Whenever I felt stressed or sad I would go for a walk and by the time I returned home I felt lighter. My mind was clearer. Cardio releases happy hormones and it helps more than people think.
Supports healthy weight management
Cardio burns calories faster. If you are beginning your fitness journey or trying to lose fat this helps a lot. Even a 20 minute walk every day is enough to start seeing changes.
Helps with bloating
You know those days when your stomach feels like a balloon. Cardio helps with digestion and makes your body feel less puffy.
Benefits of strength training that changed my body forever
Toning and shaping the body
This was the biggest surprise for me. Lifting weights made my arms legs and waist look more defined. It did not make me bulky at all which was my biggest fear. It simply made me look firm and fit.
Boosts metabolism
Strength training builds muscle and muscles burn more calories even when you are resting. That means your body becomes a calorie burning machine naturally. Amazing right.
Helps reduce long term belly fat
When I combined strength training with a little cardio I noticed my lower belly flattening. Something pure cardio never gave me.
Makes daily life easier
Carrying groceries lifting buckets climbing stairs. Everything becomes easier because your strength increases.
Improves confidence
There is a different kind of confidence that comes when you realise you are becoming stronger. It hits differently.
Benefits of cardio vs strength training which is better for beginners
When you are just starting my honest suggestion is to mix both. If you only do cardio you will lose fat but not shape. If you only do strength training you will shape but lose fat slower. A combination gives the best results. Something like
Three days strength training
Two days cardio
Rest one day
This is balanced flexible and sustainable.
What worked for me and might work for you
When I started mixing both it felt like my body woke up. I would do 20 minutes of walking and then 20 minutes of strength exercises like squats glute bridges pushups and dumbbell rows. My body started changing faster. My mind felt clearer. I had fewer cravings. And I was finally excited to work out instead of forcing myself.
Choosing cardio that does not feel like torture
Let’s be honest some cardio can feel boring. So choose something you actually enjoy.
Walking while listening to music
Dancing in your room
Skipping
Cycling
Just make your cardio fun and you will stick to it.
Choosing strength training that feels comfortable
When starting strength training choose simple moves.
Squats
Glute bridges
Wall pushups
Light dumbbells
Resistance bands
Start small and increase slowly. You do not need to lift heavy from day one.
Benefits of cardio vs strength training for weight loss
If your goal is losing weight faster then cardio helps in the beginning. But if your goal is a toned body and long lasting results then strength training wins. The real magic happens when you mix them.
Benefits of cardio vs strength training for beginners at home
Most people think they need a gym but trust me you can easily start both at home. Do walking or skipping for cardio. Use water bottles or small weights for strength training. Your home can be your gym if you want it to be.
Benefits of cardio vs strength training for women
Women often fear weights because they think they will get bulky but the truth is we do not have the hormones to bulk like that. Strength training just makes you toned and gives you healthy curves. It is the best tool for shaping your body.
My personal weekly routine you can copy
Monday strength
Tuesday cardio
Wednesday strength
Thursday cardio
Friday strength
Saturday optional walk
Sunday rest
This structure never overwhelmed me and kept me consistent.
Conclusion
The benefits of cardio vs strength training are both powerful and both matter. Cardio keeps your heart happy and your mind stress free. Strength training shapes your body increases your confidence and boosts metabolism. If you mix both you get the best fitness results possible. Start small. Start slow. Start with what feels comfortable. Your fitness journey does not need to look perfect. It just needs to begin.
FAQs
1. Which is better for weight loss cardio or strength training
Cardio burns calories faster but strength training helps burn fat long term. A mix of both gives the best results.
2. Can beginners do strength training at home
Yes you can use water bottles yoga mats resistance bands or even body weight moves.
3. Will strength training make women bulky
No it will not. It only tones the body and enhances your shape.
4. How many days should I do cardio
Two to three days a week is enough for general fitness.
5. Should I do cardio or strength first
If your main goal is fat loss start with strength then end with light cardio.