Cardio or Strength Training? Which is the best choice for your fitness goals

a smilling woman and a man doing sports on a gym bike

Written by: 4Life Research

Publication Date: February 2025

As February rolls in, many people are still riding the wave of their New Year’s fitness resolutions.

But here’s the big question: should you focus on cardio or strength training? Let’s dive into the benefits of each and find the best balance for you.

Cardio: boost your heart and burn calories

Cardio exercises, like running, cycling, or dancing, are fantastic for your cardiovascular health.
They help improve endurance, burn calories, and release feel-good endorphins.

If your goal is weight management, boosting stamina, or feeling energized, dedicating more time to cardio exercises is a great choice.
Plus, cardio is versatile, you can make it fun with activities like Zumba or a brisk walk with friends.

Strength: build muscle and confidence

On the other hand, strength training focuses on building and toning muscles through resistance exercises like weightlifting, bodyweight exercises (think squats and push-ups), or resistance band workouts.

It helps increase metabolism, improve bone density, and sculpt your body.

If you want to feel stronger, prevent injuries, and boost your overall posture, strength training is your go-to.
Beginners can start with lighter weights or simple movements like planks and lunges.

The key is consistency, so aim for 2–3 sessions a week to feel stronger and more confident.

Rejuvenate combining cardio and strength exercises

As a pillar of The 4Life Way, Rejuvenate stands for 'restoring energy and vitality through balance', both in exercise and rest.

Combining cardio and strength training yields the best results.

Cardio enhances heart health and endurance, while strength training helps build muscle and burn calories even at rest.

For example, try a weekly routine that includes three days of cardio, like jogging, cycling, or swimming; and two days of strength-focused workouts.

This mix keeps your body challenged and your routine exciting.

Movement, like a 30-minute workout, paired with 7–8 hours of quality sleep, creates a strong foundation for your overall health.

Consider this: combining your fitness journey with targeted supplements from 4Life can help optimize your energy and recovery.

Whether you’re focused on cardio, strength, or both, fueling your body with the right nutrients will support your immune system and overall vitality.

This year, find the fitness routine that works for you, and remember: it’s all about balance.

Whether it’s moving your body or resting it, every step counts toward a healthier, more vibrant you!