The Fitness Fallacy: Why You Need Strength Training, Not Just Cardio

Hey there, fit fam! Elizabeth DeHart here, and I want to talk to you about a fitness myth that just won't die: the idea that endless cardio is the ultimate key to health and weight loss.

We've all seen it—the person who spends hours on the treadmill or elliptical, yet their body composition never really changes. If that sounds like you, or if you're stuck in a fitness rut, it's time to uncover the truth: you need strength training.

The Cardio Conundrum: A Quick Fix, Not a Lifestyle

Don’t get me wrong, cardio is important for your heart health and endurance. A good run or bike ride gets your blood pumping, improves your cardiovascular system, and burns calories while you're doing it.

But here’s the problem: when you rely only on cardio, you’re missing out on the most powerful tool for long-term body change and sustained health—your muscle mass.

💪 Why Strength Training is Your Secret Weapon

Strength training—whether you use weights, resistance bands, or just your own body—is what transforms your body and your metabolism. Here’s the breakdown:

• 🔥 The Afterburn Effect (EPOC): Cardio burns calories during the workout. Strength training, particularly high-intensity resistance workouts, causes an "afterburn" effect known as Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn extra calories for up to 48 hours after you finish your workout, as your muscles recover and repair.

• ⬆️ Boost Your Resting Metabolism: Muscle is metabolically active, meaning it requires more energy (calories) to maintain than fat—even when you’re just sitting on the couch! By building lean muscle through strength training, you are effectively raising your resting metabolic rate (RMR), turning your body into a more efficient, 24/7 calorie-burning machine.

• 🦴 Stronger Bones and Joints: As we age, bone density naturally decreases. Strength training places controlled stress on your bones, stimulating them to become denser and stronger. This is crucial for preventing osteoporosisand protecting your joints from injury.

• ✨ A Better Body Composition: You want to lose fat, not just weight. Cardio can lead to a loss of both fat and muscle. Strength training ensures that when the scale moves, it's the fat that's going, leaving you with a more toned, strong, and confident physique.

⚖️ Finding Your Balance

This isn't an invitation to ditch your favorite run completely! The best approach for overall health and longevity is to incorporate both cardio and strength training. However, if your primary goals are fat loss, body sculpting, and metabolic health, it's time to shift your focus:

• Prioritize Strength: Aim for 2-3 strength training sessions per week, focusing on compound movements (like squats, deadlifts, and presses) that work multiple large muscle groups.

• Incorporate Intentional Cardio: Use cardio to complement your strength training. Think of it as a tool for recovery, a heart-health booster, or a fun way to move, rather than your sole source of calorie burn.

So, step off that treadmill for a minute and head over to the weight rack. You’ll be shocked at how quickly your body responds and how much stronger you feel, inside and out.

Ready to unleash a better you? Let's get strong!

This video explains the difference between cardio and strength training and how they affect your body. Cardio vs. strength training: What you need to know.