Cardio Vs. Weightlifting: Which Helps You Lose Weight Faster?

When it comes to fitness and weight loss, the debate between cardio and weightlifting has been a topic of discussion for both enthusiasts and beginners alike. Both forms of exercise offer unique benefits that cater to different fitness goals, however, does one help you lose weight faster than the other?

So in this entry of the VS series, we will pit cardio vs weightlifting against each other and see which one can help you lose that weight you’ve been trying to get rid of.

Cardio Overview

Cardiovascular exercise or more commonly known as cardio, includes activities that increase your heart rate and improve the efficiency of your cardiovascular system. Some of the most common forms of cardio include running, cycling, swimming, walking, and even dancing.

By doing cardio based activities you can improve your health by increasing blood circulation, build stamina, and most importantly burn calories and lose weight. However, it is important to note that doing a lot or excessive amounts of cardio will result in significant muscle loss, an increased likelihood of injury especially within your joints, and the likelihood of your body adapting to it and slowing down your progress.

Weightlifting Overview

Weightlifting, or sometimes referred to as resistance training, is a type of physical exercise that involves lifting weights to improve muscle strength, endurance, and overall fitness. The most common forms of weightlifting includes lifting free weights (such as dumbbells and barbells), weight machines, or one’s own body weight.

By lifting weights you can not only build and maintain muscle mass, but you can also increase bone density, improve functional strength, tone your body, and define certain aspects of your muscles for aesthetic purposes.

However, weightlifting is not as easy to get into compared to cardio, because it requires practical knowledge of exercises and your personal limits. If you do not know either then you risk injuring yourself with improper form or by ego lifting.

Mental Health Benefits

Its no secret that there are mental health benefits to exercising, but cardio and weightlifting improve a person’s mental health from different angles. For instance, cardio exercise releases endorphins which can improve one’s mood, reduce stress, anxiety, and any symptoms of depression.

In addition, cardio has also shown signs of improved cognitive function due to the increased blood flow and circulation, which can help people process and regulate their emotions especially if they are going through a rough time in their life.

In comparison to weight lifting, people’s self-esteem and self-confidence are typically improved when they see how their body is becoming stronger over time. Additionally, weightlifting has also been shown as a means of stress relief by forcing people to physically exert themselves and trigger the release of endorphins which leads to the sense of accomplishment people get whenever they hit a personal record at their gym.

Physical Changes

Naturally, if you were to consistently do cardio or weightlifting exclusively, your body will physically change in two different ways. For a cardio exclusive exercise routine, you will lose a significant amount of weight which can lead to a lean physique, however, your muscle growth and definition will be limited to what you currently have.

Meanwhile for a weightlifting exclusive exercise routine, there will be a significant growth and development of muscle mass. While weight loss will be progressing at a slower pace, muscle tone and definition will become more prominent and easier to see when body fat is reduced to a certain point.

What Does A Routine Look Like?

When it comes to what a cardio/weightlifting specific exercise routine looks like, it requires a consistent progression of intensity and activity. Here’s a sample routine that aims at optimal health and fitness.

Sample Weekly Routine

Monday:

Cardio: 30–45 minutes of moderate-intensity cardio (running, cycling, swimming)

Weightlifting: Chest day workout

Tuesday:

Cardio: 45–60 minutes of high-intensity interval training (HIIT)

Weightlifting: Arm day workout

Wednesday:

Cardio: 30–45 minutes of moderate-intensity cardio

Weightlifting: Leg day workout

Thursday:

Cardio: 45–60 minutes of moderate-intensity cardio

Weightlifting: Ab day workout

Friday:

Cardio: 45–60 minutes of a Group Fitness Class ( Zumba, Kickboxing, etc.)

Weightlifting: Shoulder day workout

Saturday:

Cardio: 45–60 minutes of low-intensity cardio (e.g., hiking, swimming, biking)

Weightlifting: Back day workout

Sunday:

Rest day: Allow the body to recover with light activities such as walking or gentle stretching

Cardio vs. Weightlifting: Which is Better?

Obviously, it is recommended to do a combination of both cardio and weightlifting in order to achieve the best results possible for your body, but the answer to cardio vs weightlifting is dependent on your personal goals and preferences.

However, understanding the unique advantages and limitations of each can help people tailor their workouts to meet their specific goals. Ultimately, in the debate between cardio and weightlifting for weight loss and maintaining a healthy lifestyle, there is no one-size-fits-all answer.

Both forms of exercise offer unique benefits and play essential roles in a balanced fitness routine. But for the most part if you just want to lose weight consistent cardio is probably your best bet as it forces you to consistently be active for a long time.

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