Lifting Weights and Cardio EQUAL For Fat Loss! (New Study Reveals the Truth!)

By: Marc Lobliner, IFBB Pro

For years, there’s been an ongoing debate in the fitness industry: Is cardio or weightlifting better for your health? Some people swear by cardio for heart health, while others argue that weightlifting is just as effective, if not better. But thanks to a brand-new study published in the European Heart Journal, we now have science-backed answers on what works best for cardiovascular health.

This study, known as the CardioRACE trial, tracked over 400 overweight and obese adults for a full year, comparing the effects of cardio, resistance training, and a combination of both on heart health and metabolic markers. The results? If you're looking to optimize your health and fitness, you need a combination of both. Let’s dive into the details and why balancing cardio and strength training is the ultimate key to longevity and performance.

Breaking Down the Study: Cardio vs. Weights for Heart Health

The Study Setup

Researchers recruited 406 adults aged 35 to 70, all of whom were either overweight or obese. They split participants into four groups:

1. Resistance Training Group – Weightlifting exercises 3x per week

2. Aerobic Training Group – Cardio workouts (treadmill, cycling, etc.) 3x per week

3. Combination Training Group – Both cardio + weights 3x per week

4. Control Group – No structured exercise program

The goal was to track how these different exercise styles affected key cardiovascular risk factors, including:

• Blood pressure

• Cholesterol (LDL & HDL levels)

• Blood glucose levels

• Body fat percentage

Participants followed their assigned program for a full year, and the results were eye-opening.

The Results: What Works Best for Heart Health?

1️⃣ Aerobic Training (Cardio) Had the Biggest Heart Health Benefits

Participants in the cardio-only and combo training groups showed the greatest improvements in cardiovascular risk markers. Specifically, they saw significant reductions in:

✅ Systolic blood pressure (key indicator of heart disease risk) ✅ LDL cholesterol (bad cholesterol) ✅ Body fat percentage ✅ Fasting blood glucose levels (important for preventing diabetes)

This means cardio is essential for improving heart health and metabolic function.

2️⃣ Weightlifting Alone Didn’t Improve Cardiovascular Health as Much

While the resistance-only group saw improvements in muscle mass and body composition, their heart health markers didn’t improve significantly compared to the control group.

This suggests that weightlifting alone is not enough if your goal is cardiovascular health.

3️⃣ The Combination of Cardio + Strength Training Was Just as Effective as Cardio Alone

This is where things get interesting. The group that did BOTH weight training and cardio had similar improvements in heart health to the cardio-only group.

This is important because it means you can get all the heart health benefits of cardio while also gaining strength, muscle, and improved metabolic function.

Why a Combination of Cardio & Strength Training is Best

If you’re someone who only does cardio or only lifts weights, this study should make you rethink your approach. Here’s why combining both is the smartest way to train:

💪 Strength Training Builds Muscle & Boosts Metabolism

• More muscle = higher resting metabolism, meaning you burn more calories even at rest.

• Strength training improves bone density, reducing the risk of osteoporosis.

• Enhances insulin sensitivity, which helps regulate blood sugar and prevent diabetes.

• Improves overall functional strength and injury prevention.

❤️ Cardio Improves Heart Health & Endurance

• Reduces risk of heart disease, stroke, and high blood pressure.

• Improves circulation, delivering oxygen more efficiently to muscles and organs.

• Burns calories quickly, helping with fat loss and weight management.

• Enhances endurance and recovery between workouts.

🔥 Together, They Create the Ultimate Fitness Plan

The real magic happens when you combine both.

• Cardio keeps your heart healthy, ensuring longevity.

• Weight training keeps your body strong, preventing muscle loss as you age.

• Together, they help you maintain a lean, athletic physique that performs at its peak.

How to Incorporate Both Into Your Routine

If you’re not currently doing both cardio and strength training, here’s how to structure your workouts for maximum results:

Option 1: 3-Day Hybrid Plan (For Those Short on Time)

• Day 1: Full-body strength workout + 15-20 min of cardio

• Day 2: Rest or Active Recovery (walking, stretching)

• Day 3: Full-body strength workout + 15-20 min of cardio

• Day 4: Rest or Active Recovery

• Day 5: Full-body strength workout + 15-20 min of cardio

• Day 6-7: Rest or light movement (walking, stretching)

Option 2: 5-Day Split (For Serious Lifters & Athletes)

• Day 1: Upper body strength + 20-30 min cardio

• Day 2: Lower body strength + HIIT cardio

• Day 3: Active recovery or mobility work

• Day 4: Upper body strength + 20-30 min cardio

• Day 5: Lower body strength + steady-state cardio

• Day 6-7: Rest or light activity

Option 3: Cardio-First Approach (For Endurance Athletes)

• 3-4 days of cardio (running, cycling, swimming, etc.)

• 2-3 days of full-body strength training

Final Thoughts: Balance is the Key

🚨 Bottom Line: If your goal is to live longer, stay fit, and perform at your best, you need both cardio and strength training in your routine.

Cardio improves heart health, endurance, and fat loss. Weightlifting builds muscle, boosts metabolism, and strengthens your body. Together, they create the ultimate foundation for longevity and performance.

💪 My Advice? Stop choosing one or the other—do both and get the best of both worlds.