What’s the Difference Between Cardio and Strength Training?

Cardio and strength training are both important parts of a balanced exercise routine. However, they do different things for your body.

Cardio, short for cardiovascular exercise, is anything that raises your heart rate and keeps it elevated. Think of activities like walking, running, swimming, cycling or dancing. These exercises get your heart and lungs working harder which is great for endurance and heart health.

Strength training focuses on building muscle and improving physical strength. This includes lifting weights, doing bodyweight exercises like push-ups or squats or using resistance bands. These workouts are usually shorter in duration but involve more effort from your muscles.

The Benefits of Cardio

Cardio training is especially good for improving the health of your heart, lungs, and blood vessels. It helps your body use oxygen more efficiently and strengthens your cardiovascular system. Over time regular cardio can lower your risk of heart disease, stroke, high blood pressure and type 2 diabetes. It also supports weight management. Because it burns more calories during the activity itself cardio is often recommended for people who want to lose body fat. It can also boost your mood thanks to the release of feel-good hormones like endorphins, making it a helpful tool for mental wellbeing.

Even a brisk walk during your lunch break counts, those small bouts of movement can really add up.

The Benefits of Strength Training

Strength training builds lean muscle, strengthens bones and helps improve balance and coordination. It’s not just for bodybuilders! Everyone benefits from being physically stronger, especially as we get older and begin to lose muscle naturally.

One major benefit of strength training is that it boosts your resting metabolism. Muscle burns more calories than fat, even when you’re not exercising. So building muscle can help you manage your weight in the long term even if your workouts are shorter.

It also supports better posture, reduces the risk of injuries and can make everyday tasks like lifting groceries or climbing stairs much easier.

Which Should You Focus On?

The best approach is usually a mix of both. Cardio is excellent for your heart and energy levels whilst strength training helps keep your muscles and bones strong. Together they work to improve your overall health and resilience.

If your main goal is weight loss combining cardio with strength training tends to deliver the best results — burning calories in the moment and building muscle to help you burn more in the future.

If your goal is to feel stronger and more mobile strength work might take the lead. Adding in light cardio can help you stay active on rest days and support your heart health too.

How Often Should You Do Each?

For general health aim for at least 150 minutes of moderate cardio each week (that’s about 30 minutes, five times a week) or 75 minutes of more intense cardio like running.

For strength training try to do two to three sessions per week that work all your major muscle groups. This is a great place to start. These don’t need to be long, even 20–30 minute sessions can be effective.

The key is to find a rhythm that works for your life and keep it consistent. You might choose to alternate days (cardio one day, strength the next) or combine both in the same session.

Finding Balance in Your Fitness Routine

You don’t have to choose between cardio and strength — they’re better together. Cardio supports your heart and energy, while strength builds a solid foundation for movement and daily life.

By including both types of training in your week you’ll feel fitter, stronger and more energised no matter what your goals are. Whether you're just getting started or looking to take your fitness to the next level the combination of heart and muscle is a winning strategy.