Strength vs. Cardio: What’s Better?

Last Updated on December 11, 2025 by Kayla

In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved beyond politics and has encroached on everything from music (Swiftie or not), animals (cat or dog person—cats, of course! 😉), and now fitness: strength or cardio.

The truth is, it’s not an either-or situation. We need both strength and aerobic exercise for optimal health.

The “strength vs cardio” conversation is hurting more people than it’s helping. Let’s clear the confusion, so you can stop overthinking what to do and get moving!

I get how everyone is pinched for time and wants to choose one or the other, but we can’t minimize how strength and cardio offer unique benefits—we need both!

Here’s a quick rundown of the benefits of each:

💪 Strength Training Benefits

• Builds lean muscle (your metabolic BFF)
• Boosts insulin sensitivity
• Supports bone health, particularly during aging and menopause
• Shapes your body in ways cardio alone never will
• Makes everyday tasks easier—carrying groceries, hauling laundry up a flight of stairs, etc.

🔥 Cardio Benefits

• Strengthens your heart and lungs, improving circulation of oxygen and nutrients to your tissues
• Boosts endurance—so you can climb stairs or move through your day without getting winded
• Reduces stress while enhancing mood and energy
• Supports blood sugar balance and appetite regulation
• Helps your body recover faster between workouts

As you can see, both types of movement offer plenty of health benefits. Asking ‘Which is better, cardio or strength?’ is like asking someone to choose between water and sleep—you need both to thrive.

Rucking gives you the best of both worlds. You’re walking (hello, cardio!) with weight (hi, strength!), and the combo is ridiculously effective. It’s exactly why I wrote RUCK FIT: Build Strength and Endurance by Walking with Weight.

Personally, I have never felt as lean as I have when I ruck regularly. Rucking is low-impact, builds strength, boosts endurance, and gets you outside.

What I will add about the cardio versus strength debate is that the proportion of each may vary depending on your goals. For example, if you feel frail and have low muscle tone, resistance training may be the priority while still incorporating aerobic exercises too.

If you’re overwhelmed by conflicting messages about fitness, struggling to find the “perfect” plan for you (spoiler: there is none), and then implementing said plan, I can help.

I support women in finding the tools, clarity, and confidence they need to stop second-guessing themselves, balance blood sugar, and build fitness through simple, sustainable habits that fit real life. Apply for small group or private coaching to learn more.

Let this be your encouragement to move in whatever ways support today’s version of you. And if that movement happens to be rucking… well, I know a good book you can read. 😉

The only bad workout is the one that didn’t happen. —Unknown

The type and amount of exercise you do vary. You can’t—and shouldn’t—go hard every day. Meredith from The Peachie Spoon recently wrote about how to be more intuitive with movement, emphasizing how to balance exercise according to how full your “stress bucket” is.

What’s one way you can move your body this week that supports the version of yourself you want to become—not the version you feel pressured to be?