Strength Training vs. Cardio - Difference & Benefits - Workouts Inside!

Strength Training vs. Cardio - Difference & Benefits - Workouts Inside!

One of the most popular fitness questions out there is: which is better cardio or strength training?

While there are numerous benefits to each of these forms of exercise, there seems to be a lot of confusion about which one we should be doing more. First things first.. everyone's fitness goals are different. We are all trying to accomplish different things. What works for one, might not work for another. The most important thing is that you are MOVING YOUR BODY! 

What are you waiting for? Start moving your body today by joining our current monthly challenge.

Some people spend the majority of their gym time running on the treadmill, while others are lifting heavy weights. Even those who work out at home tend to find one or two videos that they love and repeat every day! No matter what you like to do for a workout, everyone wants to know which is better.

So who wins the fitness battle, cardio or strength training? Let's take a look at each!


Rebecca dressed in a aqua matching workout set holding two orange weights in an overhead press position at the beach.

Known as anaerobic exercise, where your body requires immediate energy, strength training is key to building your muscles. Strength training involves a variety of moves in which you are, well, lifting weight! 

Lifting light weights and lifting heavy weights have a different effect because you are activating different muscle fibers. When strength training, it is good to switch it up and incorporate moves that require different weight amounts.

Let's say that 5-lb. weights are where you feel challenged when doing overhead presses, but when it comes to flys you need to lower the weight in order to maintain proper form. Not a problem. Over time you will get stronger, so don't give up. It's best to get the form right with a lighter weight than a super heavy dumbbell and doing it wrong! 

Benefits of Strength Training

  • Builds up your core which helps support your body weight
  • Burns more calories over time - higher metabolic rate
  • Helps prevent injuries
  • You get stronger overall!

I absolutely love adding weights into a workout. Here are two strength training workouts for you to try this week! 

 1. Total Body Strength Training. Get ready for this full body burner! You can use heavy or light weights depending on your level of if you want a challenge! I love to see it.

What to expect in this workout:

  • Squat Pick Up Weights
  • Plank Leg Lifts to Rows
  • Fire Hydrant Circles
  • Reverse Alt. Lunge Slow Pulse
  • Alt. High Elbow Rows
  • Single Overhead Press to Knee Down
  • Wide Leg Deadlifts
  • Bicycles Slow with Weights

2. 15 Minute Booty Lift. You are going to be feelin' in in your glutes after this one! Make sure to stretch after so you aren't too sore afterwards.

What to expect in this workout:

  • Reverse Lunge to Step Up
  • Narrow Lunge Pulses
  • Single Romanian Deadlift
  • Side Step Repeaters Leg Lift
  • Curtsey Lunge Pulse
  • Skip Jump
  • Single Leg Bridge
  • Bridge In & Out

To learn more about strength training and its benefits, I have a great blog for you to read on 4 ways strength training changes your body!



Rebecca performing a forward lunge in a white workout set with colorful flowers.

These types of exercises are characterized by their ability to get your heart rate up! They strengthen your cardiovascular system and definitely make you work up a sweat. Cardio is known as an aerobic exercise. During aerobic workouts, oxygen is your main energy source. Your fitness goals should help determine whether you should participate in aerobic or anaerobic exercise. If you’re new to exercise, you might want to start with aerobic exercises to build up endurance.

Since your heart rate is up and beating faster, both oxygen and nutrients are carried to your cells. You are basically helping your body function! Plus cardio workouts help you build a stronger and healthier heart. Who wouldn't want that? 

More Benefits of Cardio

  • Burns more calories in a session
  • Increases longevity
  • Elevates serotonin levels, improving your mood
  • Improves lung capacity

Grab your water and get ready to feel the burn with these cardio workouts!  

1. Intense Fat Burn - Sweaty Cardio. This 10 minute video is perfect to use at the beginning of a workout to get your heart rate up and blood pumping.

What to expect in this workout:

  • Booty Kickers
  • Alternating Side Lunge
  • Mountain Climbers
  • Side Shuffles
  • Slow Squats
  • Frog Jumps
  • High Knees
  • Star Jumps

 2. Low Impact Cardio. Great for any level of fitness. No weights necessary!

What to expect in this workout:

  • Knee to Chest
  • Twisting Punches
  • Jog in Place
  • Side Lunge Kicks
  • Slow Mountain Climbers
  • Side Shuffles

If you're looking to lose weight, then you'll want to incorporate some cardio into your workout routine. These two videos are perfect if you are looking to lose fat and body mass. LETS BURN THOSE CALORIES! 

The good news about cardio is there are plenty of ways to get your cardio in each day. Believe it or not, there is more than running. It's fun to be creative with your workouts! This keeps you engaged and things won't get boring. Here are a few ways to incorporate cardio into your daily routine: take the stairs instead of the elevator, park further away so you have a longer walk, take breaks during the day to move your body, cycle to work, etc.

What does it all mean?

Should you do cardio OR should you do strength training? Well, the best route to go is by doing BOTH of them. You can alternate cardio and lifting days, or if you choose to do them both on the same day, do strength training first, then cardio. After your lifting session, your heart rate is already up, so when you do your cardio your heart rate will go even higher, thus burning more calories. I like to incorporate both of these exercise methods in my body-weight exercises. That's why a lot of my workouts include moves like curtsey lunges, planks, jumping squats, Russian twists with weights and things like that. 

Take the guessing out of what workout you are going to do by joining our current monthly challenge! Every day you get a different workout, along with recipes and motivation! 

At the end of the day remember that nutrition is most important. I always say 20% fitness, 80% nutrition. ALWAYS make sure you eat enough when you're exercising so that your muscles can be nourished and work to their best ability! Not much of a cook, check out this blog on Easy Recipes That Aren't Ramen!

Tell me some of your favorite cardio or strength training workouts or moves in the comments below!

Love you lots, 


Leave a comment.

Comments will be approved before showing up.

All comments

kayleigh rebekah
kayleigh rebekah
September 14, 2021

I do enjoy cardio but have always started a workout session with it to get it out the way first as I love strength training. Like Jenny I didn’t know to do cardio after strength training…I will definitely be changing up my method!!
I started with 3lbs weights three months ago and have just levelled up to use 10lbs weights. My upper body is noticeably stronger but my absolute favourites are Dead lifts.

Jenny Wilkinson
Jenny Wilkinson
August 06, 2021

Great, straight goods article! I didn’t realize that lifting weights before doing cardio would get the heart rate up. I’ll be sure to do that before running from now on!