Understanding the Benefits of Cardio vs. Strength Training

Incorporating regular exercise into one’s lifestyle is essential for maintaining good health. However, the type of exercise one chooses can have a significant impact on the benefits they reap.


Cardio and strength training are two popular forms of exercise that offer unique advantages. Understanding the benefits of each can help individuals make informed decisions about their workout routine.


Cardiovascular Exercise


Cardiovascular exercise, also known as aerobic exercise, is any activity that increases the heart rate and breathing rate for an extended period. Examples of cardio exercises include running, cycling, swimming, dancing, and brisk walking. The benefits of cardiovascular exercise are numerous and include:


  1. Improved Cardiovascular Health


Cardiovascular exercise strengthens the heart, lungs, and blood vessels, reducing the risk of heart disease, stroke, and other cardiovascular conditions.


  1. Weight Loss


Burning calories and losing weight can be achieved effectively through exercise that boosts the body’s metabolic rate. This means that the body continues to burn calories even after the workout.


  1. Reduced Stress and Anxiety


Endorphins, the natural mood boosters, can be released through exercise, helping to reduce stress and anxiety levels and improving overall mental health.


  1. Better Sleep


Regular cardiovascular exercise can improve sleep quality and reduce the risk of sleep disorders such as insomnia.


Strength Training


Strength training, also called resistance training or weight lifting, is a type of exercise that involves working the muscles against an external force. This external force can be a weight, resistance band, or body weight. The benefits of strength training include:


  1. Increased Muscle Mass


Strength training is the most effective way to increase muscle mass and strength. More muscle mass means a higher metabolism, which can help with weight loss.


  1. Improved Bone Density


Maintaining or improving bone density is possible through exercise, like strength training, which can help to reduce the risk of osteoporosis and fractures.


  1. Better Body Composition


Improved body composition, involving a reduction in body fat and an increase in muscle mass, is one of the benefits of exercise like strength training.


  1. Improved Functionality


Strength training can improve functional movements such as lifting, carrying, and bending, making everyday tasks easier and reducing the risk of injury.


Which One Is Better?


This depends on an individual’s fitness goals and personal preferences. Both cardio and strength training have unique benefits, and incorporating both into a workout routine can be beneficial. However, if an individual wants to achieve specific fitness goals, one form of exercise may be more effective.


For instance, cardio may be the best option if an individual is looking to improve cardiovascular health, lose weight, or reduce stress levels. On the other hand, if an individual wants to increase muscle mass, improve body composition, or improve functional movements, strength training may be more effective.


It’s important to note that both forms of exercise can positively impact overall health and should be incorporated into a well-rounded workout routine. For those new to exercise, starting with a combination of cardio and strength training can be an excellent way to build a strong foundation.




Regular exercise is essential for maintaining good health, and both cardio and strength training offers unique benefits. Cardiovascular exercise improves cardiovascular health, aids in weight loss, reduces stress and anxiety levels, and improves sleep quality.


Meanwhile, strength training increases muscle mass and improves bone density, body composition, and functionality. The best form of exercise depends on an individual’s fitness goals and personal preferences. Incorporating both forms of exercise into a workout routine can lead to a well-rounded fitness regimen.


Want to take your fitness to the next level? Look no further than The Fit Factor PT for a custom training program in Wellesley tailored to your unique needs and goals. Our experienced trainers will work with you to create a personalized workout regimen to help you achieve your desired results. Contact us today to schedule a consultation.


Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley