Strength Training vs. Cardio for Fat Loss: What Works Best?

By: Chad Burnham, DPT, FAFS, CSCS

 When it comes to fat loss, many people default to cardio—running, cycling, and endless hours on the treadmill. But is that really the most effective approach?

Let’s break it down by comparing two ProFam members:

 • Hayden is training for an Ironman, meaning his routine is packed with cardio.

 • Chad is a bodybuilder who prioritizes strength training with minimal cardio (for now 😜).

You might assume Hayden has lower body fat, but surprisingly, he was leaner last year when he incorporated more strength training. This isn’t just anecdotal—it’s backed by science.

Strength Training vs. Cardio: What the Research Says 

Strength Training Boosts Metabolism 

One of the biggest advantages of strength training is its ability to increase resting metabolic rate (RMR). Research shows that lifting weights builds lean muscle, which requires more energy to maintain, leading to higher calorie burn throughout the day—even when you’re not working out.

 • A study published in the Journal of Applied Physiology found that resistance training increases post-exercise oxygen consumption (EPOC) more than cardio, meaning your body continues burning calories long after the workout ends.

 • Another study in Obesity showed that strength training helps prevent metabolic slowdown that often accompanies weight loss, making it easier to keep fat off long-term.

Cardio Burns Calories—But at a Cost 

Cardio is great for burning calories during a workout, but excessive cardio—especially without strength training—can lead to muscle loss.

 • A study in The American Journal of Clinical Nutrition found that a combination of cardio and strength training led to more fat loss while preserving lean muscle, compared to cardio alone.

 • Research in Medicine & Science in Sports & Exercise suggests that high amounts of steady-state cardio can cause muscle breakdown, reducing overall muscle mass and lowering metabolism.

Strength Training Preserves Muscle While Burning Fat 

If your goal is a lean, defined physique, strength training should be your foundation.

 • A study from Harvard School of Public Health found that men who did 20 minutes of strength training per day had less age-related belly fat compared to those who did cardio alone.

 • Another study in Sports Medicine found that lifting weights while in a calorie deficit helps maintain muscle mass, whereas cardio alone can lead to both fat and muscle loss.

The Best Fat Loss Approach? Strength Training + Smart Cardio 

 While cardio has benefits especially for heart health and endurance, strength training is the key to long-term fat loss. The most effective strategy combines:

✅ Strength training (at least 3–4 times per week)

✅ Proper nutrition (caloric balance, high-protein diet)

✅ A touch of cardio (especially high-intensity interval training, or HIIT, for maximum fat burn)

✅ Consistency (results come from sustainable habits)

Ready to Get Stronger & Leaner? 

Whether you’re training for an Ironman, looking to lose fat, build muscle, or just become a stronger, more resilient human, we can help. Contact us today and let’s get to work!