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One of the long-held ideas in exercise science is that to lose fat, cardio exercise is the only way to go. Cardio refers to exercise that involves repetitive motions that raise your heart rate.

Strength training is rarely included as a fat burning method for those seeking smaller waistlines, but why not?

One part of the answer is that most strength-based studies involve smaller numbers of participants, didn’t measure body fat changes, or failed to control for intensity or workload. Few had the statistical power to make a case for whether strength training was changing body fat percentage.

A different picture emerges when we consider the accumulated evidence. To do this, researchers conducted a meta-analysis of 54 strength-training studies. Data on about 3000 participants who began strength training were re-analyzed all together. The results show that when we start strength training 2-3 times a week, we lose an average of 1.4% of our body fat. (This equates to 2-3 pounds of fat for individuals weighing 140-215 lbs). In these studies, participants were not told to alter any aspects of their diet and were not aiming for fat loss, but instead, were focused on building strength. 

These study participants may not have had much excess body fat to lose, and this helps to explain the modest fat loss findings. On the other hand, some studies did recruit individuals who were obese. In those studies, the percentage fat lost tends to higher. For instance, the percentage body fat loss is closer to 4% (or about 10 pounds of fat for individuals weighting 250).  

Another reason that cardio is considered superior for fat loss is that most studies identify cardio as a winner when tested against strength training. Minute-by-minute, cardio tends to burn calories faster than strength training. This extra amount of energy used can help spur weight loss and gives individuals a little more dietary flexibility. It is possible, though not common, for individuals to burn just as many calories from strength training. When workout times are matched, cardio tends to out-performs strength training for fat loss such that when studies compare the two exercise types, cardio groups lose about 5 pounds more fat after adopting the regular habit of working out (though muscle gains are inferior in the cardio groups). 

So what is the best way to spend your workout time? The answer is combining strength-building movements – completing at least 1-2 sessions dedicated to cardio or strength every week. These separate exercise types can occur in the same workout but be aware they tend to require longer workouts. The combination approach delivers better health improvements than either cardio or strength training alone. As Dr. Galpin, expert on exercise and fat loss explains: “Fat loss for most people is simply a product of work … The best exercise you ever do for fat loss is the one you’re most consistent with.” This answer targets the importance of putting in the effort, regularly, for any sustainable results in your waistline.

Where to go from here

Regardless of whether you’re more interested in cardio or strength training, experts agree that more movement (both variety and time) is generally a good idea for most adults right now. One key metric to consider is how much of the day is spent sitting. Seating positions reduce circulation and are associated with a plethora of negative health outcomes. Sitting promotes the formation of blood clots and uninterrupted sitting increases fatigue compared to when we take regular movement breaks. 

By avoiding prolonged sitting and gradually raising your movement portfolio, you can activate a wider range of muscles throughout the body. The impressive health benefits just from more time moving and less time sitting begin to accrue right away, supporting to the idea of “movement as medicine.”

Almost any type of movement (whether cardio or strength training) is better than none! Aim for something you enjoy to make the habit easier to form.