| Factor | Cardio (aerobic) | Resistance training (weights) |
|---|---|---|
| Calories during exercise | Higher (running: ~600/hr) | Lower (lifting: ~300-400/hr) |
| After-burn effect | Low | Higher (EPOC) |
| Muscle retention during weight loss | Lower | Higher |
| Bone density | Moderate improvement | Excellent improvement |
| Mortality reduction evidence | Strong | Strongest (especially for older adults) |
Choose Cardio (aerobic) when…
Immediate calorie burn, cardiovascular health, endurance, mental health benefits.
Choose Resistance training (weights) when…
Muscle building, bone density, metabolic rate, long-term fat loss, strength.
Gear for both
Adjustable Dumbbell Set
Space-saving dumbbells for resistance training at home.
Check price on AmazonHeart Rate Monitor Chest Strap
Accurate heart rate for cardio sessions and zone training.
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FAQ
Which is better for losing weight?
Calories determine weight loss; both burn calories. Resistance training is better for body composition (lose fat, keep muscle), which makes the result look and feel better. Long term, the muscle gained through resistance training raises your resting metabolic rate.
How much exercise does the NHS recommend?
150 minutes moderate aerobic activity (or 75 minutes vigorous) per week, plus muscle-strengthening activities 2+ days per week targeting all major muscle groups. Most UK adults do neither.
How many times per week should I do weights vs cardio?
UK NHS guidelines recommend 150 minutes of moderate aerobic activity plus 2 strength sessions per week as a minimum for health. For body composition and fitness goals, a common structure for most adults is 2–3 strength sessions plus 2–3 cardiovascular sessions per week, with one rest day. The exact split depends on goals — those prioritising strength emphasis 3+ weight sessions; those prioritising cardiovascular fitness emphasis more cardio sessions.