Buzz
I’ve experienced both extremes. As a runner, I once avoided lifting weights or engaging in structured strength training for months, thinking it wasn’t worth the effort. Later, as a lifter, I’d laugh at the idea of doing more than ten reps, joking that it was cardio. But the reality is clear: both strength training and genuine cardio are essential for overall fitness.
It’s natural to focus on one type of exercise because it feels enjoyable or fits easily into our routine. Once we feel challenged enough, we often stop exploring further. I used to think, I’m already an athlete, during both my running and lifting phases. Yet, each time, I realized I was neglecting a crucial component of fitness.
The Benefits of Strength Training
The most apparent benefit of strength training is increased strength. This not only enhances your ability to lift weights but also builds the necessary power to excel in other activities—like running uphill with stronger legs. Additionally, everyday tasks such as carrying groceries or shoveling snow become much easier.
Strength training isn’t limited to weightlifting; it encompasses various forms of resistance exercises. The term 'resistance' refers to pushing against a force, whether it’s through dumbbells, resistance bands, or even your own body weight, as in push-ups or bodyweight squats.
As we age, muscle mass naturally declines. However, starting with more muscle puts you at an advantage. (It’s never too late to start training, and in fact, it becomes increasingly important as you age.) Muscle loss, known as sarcopenia, increases the risk of falls and fractures. Regular exercise can slow or even reverse this decline.
Strength training also promotes bone health and joint flexibility. Those who engage in it often experience better balance and find it easier to manage their weight.
The Benefits of Cardio
Cardiovascular exercise encompasses steady-state activities like jogging and interval training, which alternates between high-intensity effort and rest. Incorporating both is ideal, as they offer distinct yet complementary benefits.
As the name implies, cardio is excellent for heart health. Consistent cardio workouts can lower blood pressure, reduce “bad” cholesterol, and boost “good” cholesterol. It also aids in weight management by burning calories, allowing some flexibility in your diet. Both cardio and strength training enhance insulin sensitivity, a critical factor for those with type 2 diabetes or prediabetes.
Beyond these advantages, cardio improves performance in other activities. Enhanced cardiovascular fitness means quicker recovery between intense lifting sets and greater ease in daily tasks like yard work. It also enhances enjoyment of recreational activities, such as hiking or exploring a new city while traveling.
How Much Exercise Do You Need?
Many benefits of cardio and strength training overlap, and some activities, like Crossfit or strongman training, combine both effectively. For clarity, the physical activity guidelines for Americans separate the two types of exercise.
According to guidelines, aim for at least 20-30 minutes of strength training twice weekly. (Most beginner programs recommend three sessions per week, which is also acceptable.) Ensure these workouts target all major muscle groups. If you prefer splitting routines into upper-body and lower-body days, plan for two sessions of each.
As you grow accustomed to strength training, you might want to increase your sessions—this is excellent, provided you progress gradually. While one-off workout videos or custom routines are fine, following a structured program that evolves with your strength yields better long-term results. For program ideas, check out the subreddits r/fitness and r/bodyweightfitness.
For cardio, the minimum recommendation is 150 minutes of moderate activity like walking or 75 minutes of intense exercise. A daily 30-minute walk at lunch meets the guidelines, while running for the same duration exceeds them in just three sessions. If you prefer step counting, aim for 7,000 to 9,000 steps to stay on track.
More exercise is beneficial, as long as you build up gradually. This summer, I added an evening walk to my routine. As the weather cooled, I incorporated a lunchtime walk and an evening walk. Over time, I replaced some evening walks with run/walk intervals, eventually transitioning to full runs. My lifting sessions have improved, and I’m confident I’m fostering long-term health by diversifying my workouts.
