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Where should I start?

What is best for weight loss cardio or strength training? Have you ever wanted to lose weight but didn’t know where to start?

I’m going to share with you where exactly I believe you should start and why. The question is mostly a matter of preference but I would argue it’s best to start by adding strength training to your weekly routine.

Exercise, especially with weights, can be a scary proposition but it doesn’t have to be and hiring a trained professional is the best way to overcome some of that fear and noise. For me it’s simple but I’m biased, and with weights we don’t have any environmental excuses to contend with. Get a membership to a temperature controlled environment and get moving.

What is best for weight loss cardio or strength training?

If you are completely new to exercise, we can manage the intensity to a greater extent which is more forgiving. It also allows you to build a base for anything else you want to do, like HIIT, or cardio and the results that you see from gaining strength will snowball and motivate you further on your weight loss journey.

That being said, sometimes just getting stronger gives you the little boost of confidence you need and you realize you don’t want to lose weight you just wanted to feel more confident and now you do.

What is Strength Training

The simplest definition of strength training is using your muscles to act against some form of resistance. We won’t delve too deep into the minutiae but it can involve the use of bodyweight with something like pushups, pull ups and lunges; it can also mean using bands but most commonly people think of the use of machines, barbells and dumbbells.

Some Benefits of Strength Training

Strength training enhances metabolism by increasing muscle mass which increases resting metabolic rate (RMR). This means you can eat the same or more without changes in body weight or if your goal is weight loss you burn more calories at rest. Any activity will burn calories but shouldn’t be the aim of a workout, only a by-product.

Increasing your muscle mass improves body composition. A change in your body composition could mean that the scale didn’t change but how you look and fit in clothes could. This is because muscle mass is more dense than fat and takes up less space than fat.

Getting stronger with strength training also means that everyday activities are easier and you can tolerate daily physical stressors better. By far my most favorite aspect of strength training is the fact that the intensity is easily controlled which can aid in consistency and adherence.

Addressing Common Myths About Strength Training and Weight Loss

The most common question I am asked is, “will lifting weights make me bulky?”

The answer is categorically and emphatically no! Building a large amount of muscle mass takes a tremendous amount of time and effort. In my 20 years of coaching I’ve never had someone tell me they have gotten too bulky.

People also think cardio is necessary for weight loss and it isn’t. Every time I’ve tried to lose some weight I changed nothing by my total food intake. It is an amazing tool for weight management and general health but like i’ve stated above we are talking about where to start. A combination of cardio and strength training is the best option but I believe it’s better to start small and build small victories over time.

Practical Tips for Incorporating Strength Training into a Weight Loss Regimen

Finding a trainer is the best place to start but if you have previous strength training experience and just need a plan you can reach out to me for a custom training plan. If you want an easier start I’ve attached a very simple training plan below that you could begin to incorporate 2 – 3 times a week separated by 48 – 72 hours.

Conclusion

So what is best for weight loss cardio or strength training? Remember strength training provides so many benefits above and beyond just weight loss. Helping you get stronger can change your opinion of yourself, possibly making weight loss a non issue. It also helps to add muscle mass which improves our ability to reduce body fat and we improve our everyday strength and abilities. Please comment below with any questions you have or any positive experiences you’ve had with your weight loss and strength training journey.

Contact me with any questions or let me know how I can help you.

Beginner Strength Routine

Schedule:

Days: Monday, Wednesday, Friday (any three non-consecutive days), or Monday, Thursday

Workout Structure

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking or cycling)

Strength Exercises (2-3 sets of 6 – 8 reps each)

Day 1:
- Knee Dominant Movement (Leg Press, Squats)
- Horizontal Pressing Movement (Push-Ups, Machine, dumbbell or barbell)
- Horizontal Rowing Movement (Machine, Cable or dumbbell)
- Hip Dominant Movement (Glute Bridges, Hip Thrust or Deadlift)
- Side Plank (hold for 20-30 seconds)
- Front Plank (hold for 20-30 seconds)

Day 2:
- Unilateral Knee Dominant Movement (Lunges, Split Squats or Step Ups), or Repeat Day 1 movement
- Vertical Pressing Movement (Machine, dumbbell or barbell)
- Knee Dominant Movement (hamstring curls)
- Vertical Pulling Movement (Pullups, pulldowns)
- Front Plank (hold for 20-30 seconds)
- Side Plank (hold for 15-20 seconds each side)

Day 3:
- Hip Dominant Movement (Deadlift Variation or RDL)
- Horizontal Pressing Movement (Push-Ups, Machine, dumbbell or barbell)
- Knee Dominant Movement (Leg Press, Squats)
- Horizontal Rowing Movement (Machine, Cable or dumbbell)
- Side Plank (hold for 20-30 seconds)
- Front Plank (hold for 20-30 seconds)

Tips:

Always listen to your body and consult a healthcare professional before starting a new exercise program, especially if you have any pre-existing conditions.

Start with lighter weights to focus on form and technique.

Rest for 60 – 120 seconds between sets.

Gradually increase weight or resistance as you get stronger.