I still remember the headline:
“Lifting weights burns more fat than cardio.”
I was a teenager, flicking through Girlfriend magazine, and that one sentence changed how I thought about exercise.
To be honest, I didn’t know if it was true. But I’d just stopped all structured sport, started working full-time at a desk, and figured strength training sounded like an efficient way to manage my weight.
Over the years, I’ve come to realise the “weights vs. cardio” debate is a lot more nuanced than my 16-year-old brain was led to believe.
But I’m still so glad that article got me started.
Because now, strength training is still the thing I come back to, again and again.
And with a physio degree, 20 years of clinical experience, and 20 years of personal strength training under my belt, let me give you the real answer to that old question:
“Does cardio burn more fat than weights?”
If we’re talking pure fat loss (and assuming everything else stays the same)… Then yes—cardio usually burns more calories per session.
But… That’s not the whole picture.
And here’s the most important thing I want you to hear:
Body composition matters more than weight loss.
➡️ If you’re in a calorie deficit (i.e. using more energy than you’re consuming), you will lose fat, but if you’re not doing some form of strength training, you’ll also lose lean tissue (i.e. muscle).
➡️ As women, we’re already working against the natural loss of muscle mass that accelerates as we age.
➡️ Muscle is metabolically active tissue, meaning it helps you burn more energy at rest and maintain strength, stability, and function as you get older.
Even if that Girlfriend magazine article wasn’t technically right, it got me lifting weights. And for that, I’m grateful.
Because these days, I prioritise strength training over cardio every day of the week (Literally. I do a little bit every single day.)
Here’s why:
✔️ I’m 41, and I want to protect the muscle mass I’ve got
✔️ I want to support my bone density and reduce my risk of fractures as I age
✔️ I love walking, being active and feeling capable, and strength training supports all of those things
✔️ I just really enjoy it. Even at 16, I felt like I was cheating at the gym because I loved it so much more than cardio.
These days, I still include cardio in my ‘ideal week’, just not in the way most people expect.
I aim for:
✅ Two short, high-intensity or sprint sessions per week (<15mins)
✅ Plenty of walking
✅ Incidental activity i.e movement seeking!
But I don’t grind away on a treadmill for hours. Because that’s not my goal.
And that’s what this really comes down to: Know your goals.
If you’re training for a marathon or a big event- yes, cardio will likely be front and centre (although there is some excellent research that strength training supports run performance – ask me about this if you’re interested 😉)
But if your goal is to feel stronger, age well, improve your health, reduce pain or even lose weight in a sustainable way, then strength training needs to be at the core.
I’d love to know: Did you learn anything? Is there even just a small part of you still stuck in the ’90s ‘women do cardio to stay small’ mentality?
Reply & share your thoughts!