We’ve all heard it a million times: if you want to get fit, you need to run, cycle, or hit the elliptical to burn calories. But here’s a plot twist: for most Americans, strength training might actually be better than cardio. Let’s break down why lifting weights deserves more of your workout time.

1. Muscle Mass is Your Lifeline

Muscle mass is like the fountain of youth—seriously. It’s not just about aesthetics; having more muscle can actually help you live longer. As we age, we naturally lose muscle mass (a process called sarcopenia), which can lead to frailty and a greater risk of falls and fractures. Building and maintaining muscle is crucial for longevity. Strong muscles mean stronger bones, better metabolism, and overall resilience.

In fact, research shows that muscle mass is directly linked to survival rates. Older adults with more muscle have a significantly lower risk of death compared to those with less . Keeping those muscles healthy can also reduce the risk of chronic diseases like diabetes and heart disease.

Reference: Study on muscle mass and longevity

2. Burn More Calories at Rest

Cardio burns calories while you're moving, but strength training keeps the calorie-burning party going long after you’ve finished your workout. This is thanks to something called excess post-exercise oxygen consumption (EPOC), also known as the "afterburn effect." After strength training, your body continues to burn calories as it repairs muscle and restores energy, keeping your metabolism elevated for hours—sometimes even days.

So while a cardio workout might give you a quick burn, strength training turns your body into a calorie-burning machine. Studies show that strength training can increase your resting metabolism for up to 38 hours after your workout .

Reference: Study on EPOC and calorie burning

3. Stronger Joints and Bones

Running and high-impact cardio can be tough on your joints, especially if you're doing it day in and day out. Strength training, on the other hand, strengthens your joints and bones. Lifting weights encourages bone remodeling, which increases bone density. This is super important as we age because our bones naturally lose density, putting us at risk for fractures.

In a study on postmenopausal women, researchers found that resistance training was incredibly effective in increasing bone density, helping prevent osteoporosis and fractures.

Reference: Study on weight training and bone density

4. Boost Mental Health

It’s no secret that exercise is great for mental health, but strength training offers some unique benefits. Studies have shown that lifting weights can reduce symptoms of anxiety, depression, and stress. Strength training also boosts self-esteem and helps you feel more in control, which can improve your overall mood.

One study found that resistance training significantly reduced symptoms of depression in adults, making it a great option for anyone looking to boost their mental well-being.

Reference: Study on strength training and mental health

5. Real-Life Strength for Everyday Tasks

While cardio can help improve your endurance, it doesn’t do much for your daily strength. Strength training focuses on functional movements—think squats, deadlifts, and presses—that mimic real-life actions like lifting groceries, carrying your kids, or moving furniture. By training these movement patterns, you’ll be stronger and more capable in everyday life.

You might not need to run a marathon, but being able to lift a heavy box or carry multiple grocery bags in one trip? Now that’s real strength.

6. Aging Gracefully with Strength

As we age, keeping our muscle mass becomes even more important. Strength training can slow down or even reverse muscle loss, giving you better mobility, balance, and overall vitality. Unlike cardio, which can cause muscle loss if overdone, strength training builds and preserves muscle, keeping you feeling strong and youthful.

The Verdict: Strength Training > Cardio

Cardio isn’t the enemy—it’s still great for heart health and endurance—but prioritizing strength training will give you more bang for your buck. With benefits like improved metabolism, joint health, mental well-being, and real-world strength, lifting weights is a no-brainer for most Americans looking to get healthier and feel better.

Ready to Get Strong?

If you’re ready to swap some of your cardio sessions for strength training but aren’t sure where to begin, why not get some expert help? Get personalized 1-on-1 health coaching from a certified primal health coach at www.PHDsynergy.com. We’ll help you build a tailored plan that fits your goals, schedule, and lifestyle, so you can get strong, feel great, and live better!

BONUS!!!

References

1. Muscle Mass and Longevity: Science Daily, "Muscle mass in older adults linked with survival, study shows" https://www.sciencedaily.com/releases/2017/11/171101130319.htm
2. Afterburn Effect (EPOC): Ketchum, K., Journal of Strength and Conditioning Research.https://journals.lww.com/nsca-jscr/fulltext/2011/05000/The_Excess_Postexercise_Oxygen_Consumption.22.aspx
3. Bone Density: Snow, C. et al. Journal of Bone and Mineral Research.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322319/
4. Mental Health Benefits of Strength Training: O'Connor, P. et al. JAMA Psychiatry.https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2670528