Resistance Training & Cardio: Better Together for Lifelong Health
The fitness world loves a good either-or debate—but when it comes to resistance training and cardio, it’s not about choosing one over the other. We wrote an article about this a while back, but it’s worth a revisit with newer data emerging about body composition and weight loss in regards to cardio in particular. These two styles of training complement each other in powerful ways, and together they create a foundation for total-body strength, cardiovascular fitness, and metabolic health.
Whether you’re pushing weight in the gym or prepping for your first race (like many of our awesome half-marathon crew!), building a balanced training plan starts with knowing how cardio and strength work hand in hand.
Resistance Training: Strength from the Inside Out
Builds lean muscle mass and protects against age-related loss
Improves bone density and joint integrity
Raises resting metabolic rate
Supports blood sugar control and metabolic function
Strengthens the heart (increased wall thickness of left ventricle via concentric hypertrophy for powerful beats)
Cardio Training: A Stronger, Smarter Heart
Improves heart size, eccentric hypertrophy (chamber size) and ejection fraction (more blood per beat)
Boosts aerobic capacity and VO₂ max
Enhances HDL cholesterol and fat metabolism
Reduces resting heart rate and blood pressure
Supports mental health and recovery
💡 The Overlap
Both resistance and cardio:
Support heart health and blood pressure
Improve insulin sensitivity
Enhance brain function and reduce stress
Protect against chronic diseases
Contribute to better body composition
The Power of Combining Both
Research continues to show that the combined effect of strength and cardio leads to better overall health outcomes than doing either alone. Each improves different aspects of health—but also supports the other.
💥 Resistance training improves endurance and running economy
💥 Cardio enhances recovery and stamina for strength work
Simple Weekly Framework:
2–4 strength sessions
150–300 min moderate cardio (or 75–150 min vigorous cardio- typically Zone 3 and above in 5 zone model)
We have always touted the power of both and like to include some of your “intensity” cardio minutes in our semi-private small group training for this reason. We also reccomend that oiur 2X/week clients aim o gt cardio outside of the gym so that they can focus on the resistance training side with us in person. Though alone each can still create a ton of benefit, together they are synergistic powerhouse!
🔔 Announcements
Half Marathon Momentum: Our crew keeps growing! Over a dozen members—and their friends and family—are now signed up and training. The energy is awesome. Make sure you sign up for the Half Marathon, 10K, or 5K - https://santarosamarathon.com/
Shirt Orders Due: Final call this week for mesh race tanks and cotton hangout tees. Get your size in before orders close!
Marcin is Back: He’s back in the office both days this week and starting to fill up his sessions.