Strength Training vs. High-Intensity Cardio: Which Is Better for Your Overall Health and Fitness?

Strength training and cardio exercise are two popular fitness modalities. Each workout can benefit your physical and mental health, but when it comes to deciding between strength training versus high-intensity cardio, does one reign supreme?

Before diving into the details, it’s important to remember that strength training and high-intensity cardio are not mutually exclusive, says Maricris Lapaix, CPT, a certified personal trainer at Centr. Combining both forms of exercise can help you reap myriad benefits and maximize your fitness.

However, understanding what each modality brings to the table—and how they impact your body—is key to creating a well-rounded workout routine. Here, we explore the advantages and drawbacks of each to help you strike the right balance for your needs.

Strength training

Strength training involves working against resistance from free weights, bands, cables, machines, or body weight to improve muscle strength, endurance, and size, according to Harvard Health Publishing. Common types of strength training include weight lifting, resistance training, and agility training.

Strength training is a foundational element of fitness that not only enhances physical strength, but also supports your overall health and well-being. Still, there are some considerations to keep in mind to ensure it’s done effectively and safely.

Here’s a breakdown of the benefits and potential drawbacks to help you decide if and how to incorporate strength training into your fitness routine.

Benefits of strength training

Strength training can benefit your muscles and more, says Lapaix. Advantages include:

• Improved muscle mass: “The most commonly known benefit to strength training is increased lean muscle mass,” says Lapaix. “You’re stronger and get the added benefit of better weight management.”
• Improved functional strength: Increasing the size and strength of your muscles also builds functional fitness, says Lapaix. This enhances your ability to do everyday tasks—like carrying things or climbing stairs—with ease.
• Improved bone health: Strength training puts stress on your bones. Over time, this increases your bone density, which can reduce your risk for conditions like osteoporosis, per the Mayo Clinic.
• Improved mental health: Building muscle doesn’t just benefit your physical health. It can also reduce stress, improve your mood, boost your energy levels, and ease symptoms of depression, according to the Cleveland Clinic.
• Chronic disease management: Regular strength training can help minimize the impact of conditions like arthritis, diabetes, and heart disease, per the Mayo Clinic.

Drawbacks of strength training

While there aren’t direct negatives, there are some considerations to keep in mind, says Lapaix. These include:

• Potential gaps in performance: While building muscle is undeniably beneficial, relying solely on strength training might not directly enhance athletic performance for certain sports. “For example, volleyball requires more functional or hybrid training to stay agile,” says Lapaix. “Purely strength training may leave someone feeling stiff.”
• Potential for injury: “Without a coach or proper guidance, improper lifting can lead to injuries and setbacks,” says Lapaix. Prioritize correct form, slowly increase the intensity of your workouts, and incorporate recovery into your routine to minimize the risk of injury.

High-intensity cardio

Cardiovascular exercise—like running, cycling, or swimming—increases your heart rate for a sustained period of time to build heart and lung health, burn calories, and improve endurance, according to the Cleveland Clinic.

High-intensity cardio takes this to the next level by pushing your heart rate to more than 70 percent of its maximum (which you can estimate by subtracting your age from 220), according to the Cleveland Clinic. One popular example is high-intensity interval training (HIIT), which alternates intense bursts of effort with short recovery periods to improve cardiovascular fitness more quickly than steady-state cardio alone.

However, it’s also important to be mindful of potential drawbacks as you consider incorporating high-intensity cardio activities into your fitness routine.

Benefits of high-intensity cardio

Cardio offers a range of benefits that positively impact both your physical and mental health. These include:

• Improved cardiovascular health: Cardio workouts play a crucial role in boosting your heart rate and improving circulation, says Lapaix. Over time, this trains your heart to pump blood more efficiently, per the Cleveland Clinic.
• Enhanced lung capacity: Similarly, aerobic exercise improves your body’s ability to utilize oxygen efficiently during both exercise and rest, according to the Cleveland Clinic.
• Increased endurance: Better heart and lung capacity improves your ability to sustain physical activity over time, making daily tasks and workouts feel easier, per the Cleveland Clinic.
• Improved mental health: Cardio can help relieve stress, alleviate symptoms of anxiety and depression, enhance your mood, and improve sleep, all of which promote mental health, according to the Cleveland Clinic.

Drawbacks of high-intensity cardio

While cardio offers numerous benefits, relying on it as your only means of exercise can have some downsides. Here are some drawbacks to consider:

• Potential for injury: High-impact cardio (like running) can lead to overuse injuries, especially if you don’t prioritize proper form, equipment, or rest. “Solely focusing on cardio may lead to overtraining and create imbalances, which can lead to injuries without proper recovery,” says Lapaix.
• Limited muscle-building potential: While cardio helps burn calories and improve heart health, it’s not as effective at building muscle as strength training, says Lapaix.
• Potential for burnout: Only focusing on cardio can get, well, boring, says Lapaix. Adding variety to your fitness routine not only keeps things interesting, but also helps prevent fatigue, burnout, and progress plateaus that may arise from relying on cardio alone.

Strength training vs. high-intensity cardio: Which is the best option for you?

Choosing between strength training and high-intensity cardio depends largely on your goals. “If you’re training for a specific event like a marathon or exercise competition, it’s best to train closest to that modality to maximize your success,” says Lapaix.

Indeed, high-intensity cardio workouts are particularly effective if your goal is to improve performance in endurance sports, while focusing on weightlifting is more beneficial for building muscle.

Typically, though, a mix of both is ideal for building overall fitness. “[Hybrid] training allows for ongoing variety while maintaining a routine,” says Lapaix. “It’s the perfect way to build new habits and overcome fitness limitations.”

As you design a routine that makes sense for your fitness goals, be sure to take your personal preferences into account, advises Lapaix. For instance, if cardio isn’t your favorite, consider doing it in small doses between strength workouts (or vice versa).

Sample weekly workout routine

Here’s a weekly schedule from Lapaix that combines strength training and high-intensity cardio so you can reap the benefits of both activities without overdoing either. This regimen includes four workouts and three rest days per week, though you can adjust it to suit your preferences.

• Monday: Lower-body strength training
• Tuesday: Upper-body strength training
• Wednesday: Rest day
• Thursday: Circuit cardio HIIT
• Friday: Rest day
• Saturday: HIIT circuit strength training with a focus on glutes and core
• Sunday: Rest day

Whatever your routine, though, don’t forget to do warm-up exercises and cooldowns before and after every workout to minimize your risk of injury, says Lapaix.