Cardio vs Weightlifting: Which is Better for Weight Loss?

You step into the gym and pause, eyeing the buzzing treadmill on one side and the gleaming row of dumbbells on the other. If your main focus is weight loss, you might wonder which path will help you shed pounds most effectively.

Cardio vs Lifting

People often use cardio as a tool to aid in weight loss. There’s no denying it — cardio will help you burn extra calories in a day and therefore lose weight.

To compare the weight loss effects of cardio vs weightlifting, researchers from West Virginia University conducted a study.  They divided people into two groups and put both on a low-calorie, weight-loss diet. One group only lifted weights for the 12-week period, while the other group performed only cardio exercises. 

At the end of the study, the cardio group lost the most weight.

So if you want to lose weight, cardio wins, right? Not exactly. Of the weight lost, the cardio group lost 9 pounds of lean mass, including muscle. The group that lifted weights, on the other hand, didn’t lose a pound of muscle. Once you do the math, the weightlifting group lost the most fat.

Losing Weight vs Losing Fat

When most people say they want to lose weight, what they really mean is that they want to lose fat. The distinction is important: losing weight can mean losing water, muscle, or fat, and not all weight loss is created equal.

If your goal is to look ‘fit’ or ‘toned,’ you’ll want to focus on losing fat while holding onto as much muscle as possible. Muscle is what gives your body shape, definition, and strength. If you lose a significant amount of muscle alongside fat, you may end up smaller, but you won’t necessarily achieve that lean, athletic look you’re hoping for.

At this stage, weightlifting appears to be the better choice for achieving fat loss. Still, the answer isn’t that simple.

Cardio AND Lifting

Lucky for us, there’s more to the story than just picking a side. Researchers have studied what happens when people combine weightlifting and cardio, rather than treating them as an either/or choice. This third approach opens the door and reveals the method that yields the best results.

In one notable study, overweight and obese adults were divided into three groups: one group did only cardio, one group did only weights, and the last group combined both methods. The results were eye-opening. The group that did both forms of exercise didn’t just lose weight, they lost more fat overall and, impressively, gained muscle at the same time.

These graphs show the changes in each of the three groups at the end of the study. Notice that in this study, those who resistance trained and participated in cardio (aerobic training) lost the most fat. At the same time, those who only did cardio lost muscle, while those who did cardio and lifted weights gained almost as much muscle as those who only lifted. 

This means you’re not forced to choose between the calorie-burning power of cardio and the muscle-building benefits of weightlifting. When you incorporate both types of exercise, you benefit from accelerated fat loss, greater muscle definition, and improved overall fitness. This combined approach is key to long-term results and a healthier body composition.

Best of Both Worlds

Good health and fitness are about more than just your weight. The best approach is not about picking one side, but about using the best tools together. By combining cardio and weightlifting, you can lose more fat, gain muscle, and transform your appearance and overall well-being. Go to the gym with a balanced plan, and you’ll set yourself up for real, lasting results.