Cardio vs Strength Training: What You Really Need to Know for Long-Term Fitness

You might have seen The Guardian’s recent headline:

“Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training.”

As a certified strength coach, I’m always happy to see weight training getting the spotlight it deserves. Strength training offers serious benefits — from better muscle tone and bone health to an improved metabolism and long-term joint support.

But I’ll be honest — that headline gave me a familiar uh-oh feeling.

While the article eventually explains that cardio still plays an important role (and that a balanced, hybrid approach is best), I worry that many folks might not read that far. The last thing I want is for people to jump into lifting without understanding the reality of strength training vs cardio, or having the right plan and support to do so safely.

🏋️‍♂️Strength Training vs Cardio: What You Need to Know Before You Swap:

✅ 1. Technique First — Always.

Strength training is fantastic — if you’re doing it correctly. Poor form doesn’t just slow your progress; it increases your risk of injury.

⚡ Coach Tip: Even experienced lifters benefit from regular form checks. Simple tweaks like proper bracing, shoulder alignment, or foot positioning can make a huge difference.

💥 Did You Know?Studies show that injury rates in well-structured weight training programs are relatively low — between 1 to 4.5 injuries per 1,000 hours of training. But poor form and lack of guidance, especially among beginners, are the biggest culprits when injuries do happen.

🧑‍🏫 Translation? Whether you’re lifting light or heavy, focusing on technique and getting professional advice reduces your risk and helps you get stronger, safely.

🚫 2. More Weight Doesn’t Always Equal More Progress.

One of the biggest mistakes I see? Jumping straight to heavy lifts, thinking it’s the fastest path to results.

In reality, progressive overload — gradually increasing challenge in a structured, recoverable way — is the key. Hammering yourself every session leads to burnout, not gains.

🧠 Remember: Sustainable progress beats sporadic effort every time.

❤️ 3. Don’t Ditch Your Heart Health.

Strength training is brilliant for your muscles, but it doesn’t replace the cardiovascular benefits of walking, running, cycling, swimming — or even dancing in your kitchen.

Cardio supports: Heart health 🫀 Lung capacity 🫁 Endurance and stamina 🚴‍♀️ Stress relief and mental health 🧘‍♂️

If life is busy and stressful (when isn’t it?), a mix of cardio and strength will serve you best.

🗓️ 4. Have a Plan — Random Won’t Cut It.

Whether your goal is to:

• Build strength 💪

• Improve posture 📏

• Lose weight 🥗

• Or simply feel good in your body 😊

…a structured program will always outperform guesswork.

📝 Need help building the right plan? Check out our custom programming options here.

🏆 Final Thought:

Fitness shouldn’t be about choosing sides in the strength training vs cardio debate. The best approach is one that respects your body, supports your goals, and fits your life outside the gym.

If you’re unsure how to balance strength and cardio — or want to make sure you’re training safely and effectively — book a free consultation.➡️ Click here to get started.

Stay strong!

✍️ About the Authors Ross and Stephanie O’Loughlin are certified strength coaches and EQF Level 4 personal trainers based in Wexford/Wicklow, Ireland. Through their coaching brand, The FitBoss, they help busy men and women reclaim energy, build strength, and feel confident—without fads or fluff.