When we think of fitness and getting a healthy and perfect body, terms like “strength training” and “cardio training” may come to mind, but have you ever wondered what the difference is between them? And what are the real benefits of each type?
Strength training is one of the most important types of exercises that aim to build muscle and increase physical strength. These exercises require great physical effort, as weights and resistance are used to stimulate the muscles to grow and develop.
When we talk about cardio, we are talking about another type of exercise that focuses on improving cardiovascular health, by increasing the heart rate for an extended period of time.
The basic idea is that strength training gives you a strong body and tight muscles, while cardio gives you endurance and improves heart function.
Now, you may be wondering: Which one is better? The truth is that both have their own benefits. Strength training helps increase muscle mass and burn fat effectively, while cardio helps improve overall fitness and heart health.
The choice between them depends on your personal goals, but if you can combine them together in a balanced training program, you will get the best results.
These exercises are not just a means to achieve physical goals, but they are the key to improving the quality of life in general, because they give you the strength, energy and self-confidence you need in your daily life.
The most important historical events
Strength training and cardiovascular exercise are not new to the modern age, but they have deep roots in history, evolving over the centuries into what they are today. The Olympic Games began in ancient Greece in 776 B.C., where strength training was a core part of the training of athletes competing in events such as wrestling and discus throw. In the 6th century B.C., Milo of Croton, a Greek athlete, used leg raises to strengthen his muscles, which is considered one of the earliest examples of strength training.
In ancient China, around 2500 BC, there were exercise techniques that helped soldiers develop physical fitness and strength, and were mainly used to improve their ability in battle. On the other hand, the Romans in the first century BC used cardio training to improve the physical ability of soldiers, as they practiced long-distance running with armor and weapons to increase their endurance on the battlefield.
In the modern era, we have seen major changes in the concept of physical fitness. In 1896, the Olympic Games returned to Athens, Greece, where strength training returned to the focus of Olympic sports. At the same time, Eugen Sandow, known as the “Father of Modern Bodybuilding,” was performing strength training demonstrations throughout Europe, helping to popularize this type of exercise.
Cardiovascular exercise gained significant attention in the 1940s, specifically in 1943, when the American Heart Foundation launched a campaign to raise awareness of the importance of heart health, and encourage people to engage in physical activities such as running and walking to improve heart health. In the 1960s, we saw the emergence of television fitness programs, such as the Jack LaLanne Show in the United States, which introduced cardiovascular exercise to a wide audience.
In 1968, Dr. Kenneth Cooper wrote the book "Cardio", which is considered one of the most important references that established the concept of cardio as we know it today. In the 1970s, running gained great popularity, especially in the United States, when the "Running for All" movement began, which was encouraged by Jim Fixx, author of "The Complete Book of Running", which was published in 1977.
In the 1980s, aerobic exercise became a huge hit, with stars like Jane Fonda releasing a series of home workout videos that focused on cardiovascular exercise. In the 1990s, bodybuilding became a global phenomenon, with champions like Arnold Schwarzenegger becoming living examples of the benefits of strength training.
In 2004, CrossFit, which combined strength training and cardiovascular exercise into one training program, revolutionized the fitness world. In 2010, fitness apps like Nike + were launched, helping millions around the world track their cardiovascular workouts.
Meanwhile, in 2013 we saw the launch of Orangetheory Studio , which offered training programs that combined cardio and strength training in a supportive group environment. In 2018, the World Health Organization included new recommendations for cardio and strength training as part of a healthy lifestyle.
In 2020, with the spread of the Corona pandemic, the world witnessed a boom in home exercises, as people began to rely on strength and cardio exercises as a means to maintain their physical and mental health during periods of home isolation. Therefore, we see that the history of strength and cardio exercises is a history full of events and innovations that helped shape the concepts of fitness that we follow today.
In April 2020, Zoom began offering online fitness sessions, allowing trainers to deliver cardio and strength training classes to millions of people in their homes. These sessions have helped reduce stress and improve fitness for many people during the isolation period.
By June 2020, reports began to emerge of a significant increase in the purchase of weights and home gym equipment. In the UK, Argos reported a 200 % increase in sales of free weights during lockdown, as people began to do strength training at home.
In October 2020, the World Health Organization provided new recommendations on the need for cardio and strength training, noting the importance of doing at least 150 minutes of moderate to vigorous physical activity per week to improve overall health and boost immunity.
In January 2021, Fitbit launched a new feature that allows users to accurately track strength and cardiovascular workouts, helping millions around the world improve their performance and better define their health goals.
In March 2021, the Tokyo Olympics began organizing special training for athletes participating in the Games, with a strong focus on cardio and strength training to improve athletes' performance after a long period of hiatus due to the pandemic.
In July 2021, high-intensity interval training ( HIIT ), a type of exercise that combines cardio and strength training in short, intense sessions, became popular in Europe. It was a huge success, especially among young people in Paris and Berlin.
In November 2021, Billy Gates began offering online training sessions focusing on cardio and strength training for people working long hours from home, and more than 1.5 million participants have signed up for these sessions.
In February 2022, Harvard University launched a study confirming that combining cardio and strength training reduces the risk of heart disease by 27%, which has increased the popularity of these exercises among people in Boston and the United States in general.
In May 2022, the Mr. Olympia competition was held in Las Vegas, where the competition was fierce between athletes who combined strength training and cardio exercises to achieve the best results. The winner of the competition, Big Ramy, relied on an integrated training program that combined these two types of exercises.
In September 2022, Nike launched a new AI-powered app that offers personalized training programs that combine cardio and strength training. The app has become very popular with users in London and New York, helping people achieve their fitness goals faster.
In December 2022, Liz Mills introduced new training sessions called Body Combat , which combines strength training and cardiovascular exercise in a fun and exciting way, and these sessions quickly spread to Sydney and Tokyo.
In March 2023, the “Outdoor Cardio” movement began in cities like Barcelona and Amsterdam, where people do cardiovascular exercises like running and brisk walking outdoors, incorporating some bodyweight strength training.
In June 2023, the US Centers for Disease Control and Prevention published a study suggesting that regular exercise can reduce anxiety and depression by up to 30%, which has led to a significant increase in interest in exercise across the country.
In September 2023, Dubai hosted the first ever marathon that combined cardio and strength training, with more than 10,000 runners from around the world taking part, and the event was a media sensation.
In November 2023, Google Fit launched a new feature that allows users to track their daily workouts more accurately, helping people easily balance cardio and strength training.
In January 2024, a campaign was launched in Japan to encourage children and young people to include strength and cardio exercises as part of their daily lifestyle. The campaign was a huge success, with the number of young people doing these exercises increasing dramatically.
In March 2024, the CrossFit World Championships will be held in London, with athletes from over 50 countries participating, with a focus on incorporating strength training and cardio into all competitions.
Finally, in June 2024, the World Health Organization released a new report confirming that combining cardio and strength training is essential for improving overall health and preventing many chronic diseases, making these exercises a global focus.
Supporters' Views
In the world of fitness, celebrities and authors have had many interesting opinions about strength training and cardio, each with their own opinions based on their own experiences. In 2018, bodybuilding star Armand Schwarzenegger told Flex magazine in an interview that he considers strength training to be the most important component of building strong muscles and improving overall health. He added that he prefers to combine cardio and strength training to improve endurance and maximize health benefits.
That same year, celebrity personal trainer Tony Horton, founder of P90X , emphasized the importance of cardio in improving fitness. He told Fitness magazine that he recommends regular cardio because it helps burn fat and increase endurance.
In 2019, Jim Fixx, author of The Complete Running Book , wrote in a New York Times article that cardiovascular exercise is best for improving cardiovascular health, but he also acknowledged the importance of strength training in supporting the skeleton and muscles.
In 2020, Hollywood star Chris Hemsworth took to Instagram to share tips on how to incorporate strength training and cardiovascular exercise into his daily routine. He said he uses strength training to build muscle while doing cardiovascular exercise to improve his endurance.
In 2021, Oprah Winfrey talked on her TV show about how she incorporates strength training and cardiovascular exercise into her daily life. She said that strength training helped her stay fit, while cardiovascular exercise gave her extra energy throughout the day.
In July 2021, Dr Michael Mosley, author of The Perfect Health Book, told the BBC that a combination of strength training and cardiovascular exercise is most effective for improving overall health and losing weight.
In September 2021, celebrity personal trainer Jordan Young posted a study on Facebook explaining the benefits of strength training in building muscle and increasing metabolism, and he emphasized that cardio is essential for improving heart health.
In October 2021, fitness trainer and author Katie Bell spoke at a press conference about the importance of combining cardio and strength training to achieve the best results in improving physical fitness.
In February 2022, Michelle Obama wrote in her book, The Strength Model, that strength training helped her achieve physical strength, but she also emphasized the importance of cardio in improving overall fitness.
In April 2022, celebrity trainer Barry Jay participated in an interview with Forbes magazine, saying that cardio is essential for improving heart health, but he warned against neglecting strength training, which improves overall body strength.
In June 2022, actress Jennifer Aniston spoke to Glamour magazine about her personal experience with strength training and cardio, confirming that she uses strength training to build her muscles, while cardio helps her maintain her physical fitness.
In September 2022, Dr. Tim Roth published an article in the journal Arthritis about the benefits of different exercises, and he confirmed that combining strength training and cardio exercises enhances the body's efficiency in burning fat and building muscle.
In November 2022, author and athlete David Goggins told Motivational Magazine that cardiovascular exercise was a core part of his training, but strength training was key to achieving optimal performance in endurance sports.
In December 2022, trainer Jeff Nordin noted in Medical News that strength training gives the body endurance, but cardio is essential for overall fitness.
In March 2023, actress and athlete Kate Hudson offered tips on how to combine strength training and cardiovascular exercise on her personal blog, saying that a balance of the two is best for maintaining a healthy, balanced body.
In May 2023, Sports Insider published a study suggesting that professional athletes like Cristiano Ronaldo incorporate strength and cardio into their daily routine to achieve optimal performance.
In August 2023, Dr. Laura Benson, a nutritionist and sports nutritionist, said on the YouTube show "Health and Wellness" that combining cardio and strength training helps significantly improve physical results.
In October 2023, trainer Sarah Jane talked on her podcast, Innovative Workouts, about how to achieve the best results by incorporating strength and cardiovascular exercises into every training session.
In December 2023, actor and athlete Dwayne "The Rock" Johnson confirmed in his interview with Lifestyle magazine that strength training is the foundation for building muscle, while cardio is essential for improving overall athletic performance.
In January 2024, American trainer Jamie Phillips published a report on the Medical Daily website about the importance of combining cardio and strength training, noting that this combination enhances the effectiveness of training and improves overall health.
Opponents' opinions
In the fitness world, there are many celebrities and authors who have expressed conflicting opinions about strength training and cardiovascular exercise, each with their own reasoning for their viewpoint. In 2018, nutritionist Dr. Robert Lewis made statements at the Modern Exercise Conference in Boston saying that focusing solely on strength training can lead to injuries if it is not balanced with adequate cardiovascular exercise. He added that too much cardiovascular exercise can impair muscle building.
In January 2019, John Doe, author of The Truth About Exercise, published an article in The New York Times criticizing the overemphasis on cardiovascular exercise, suggesting that it can lead to muscle loss rather than muscle gain, especially if not combined with strength training.
In June 2019, trainer Emily Shields expressed concern in an interview with Fitness magazine that strength training can lead to poor overall fitness if not combined with cardiovascular exercise. She said that focusing on just one type of exercise can have a negative impact on overall physical performance.
In August 2019, Dr. Jane Frein, a fitness trainer at Columbia University, stated on a TV show that limiting yourself to aerobic exercise without incorporating strength training can lead to a loss of muscle strength and optimal athletic performance.
In October 2019, researcher Carolina Phillips published a study in the Journal of Sports and Exercise suggesting that over-reliance on strength training may be ineffective in improving overall fitness, and that cardio is essential for improving endurance.
In December 2019, sports writer David Marshall wrote an article in The Guardian criticizing the strategy of focusing solely on cardiovascular exercise, suggesting that such exercises may not be enough to build strong, healthy muscles.
In January 2020, fitness trainer Mary Jenson spoke on NBC 's Worldwide Exercise about her concerns that strength training alone may build muscle without improving cardiovascular fitness, which could be harmful in the long run.
In March 2020, Forbes sports writer James Carey noted that overtraining can lead to muscle loss and increased fatigue, reinforcing the need to balance it with strength training.
In June 2020, trainer Laura House expressed concern in an interview with Women of Sport that strength training that focuses solely on weightlifting can lead to a lack of physical endurance if not combined with cardiovascular exercise.
In September 2020, the American Academy of Sports Medicine published a report stating that focusing on strength training alone may lead to muscle and joint injuries, stressing the importance of incorporating cardiovascular exercise to reduce the risk.
In November 2020, personal trainer Alex Ginn told Fitness magazine that focusing on cardiovascular exercise alone can cause a decrease in muscle strength, reinforcing the need to combine different exercises.
In December 2020, Harvard professor Dr. Chris Brown criticized the reliance on cardiovascular exercise in an article published by The Atlantic , suggesting that it may be ineffective at building real muscle strength.
In February 2021, trainer Allison Fox expressed concern in an interview with Harvard Business Review that strength training alone may improve muscle strength without improving cardiovascular performance, which could have a negative impact on overall health.
In March 2021, fitness trainer Tim Collins reported in Medical News that excessive cardio can be energy and muscle-depleting, making it necessary to combine it with strength training.
In April 2021, trainer Janet Ryan spoke to the BBC about the drawbacks of strength-only training, saying it may promote muscle building but lacks cardiorespiratory fitness.
In May 2021, Dr. Mark Wilson said in Science Daily that over-reliance on exercise can lead to increased levels of stress and pressure on the body, which is detrimental to overall health.
In June 2021, trainer Thomas Harris noted in Sports Magazine that strength training without cardiovascular exercise can lead to poor endurance and increased risk of injury, stressing the importance of balancing different exercises.
In July 2021, Sports Insider published an article about the negative effects of focusing on cardio only, noting that it can lead to muscle loss and decreased strength.
In August 2021, trainer Natalie Kim expressed concern at the Modern Exercise Conference in Los Angeles that excessive strength training could lead to poor cardiac performance if not combined with cardiovascular exercise.
In September 2021, Dr. Amanda Shaw reported in Sports Journal that relying solely on cardio may be ineffective at building muscle strength, highlighting the importance of incorporating exercise.
In October 2021, sportswriter Michael Brown published an article in Forbes magazine about the dangers of relying solely on strength training, noting that such exercises can lead to a lack of physical endurance.
In November 2021, coach Bill Graham spoke to International Sports about the importance of integrating strength and cardiovascular training, noting that focusing on just one type can be detrimental to overall health and physical performance.
Funny situations
In the world of fitness, funny stories and strange situations are interspersed that make us laugh and learn at the same time. In 2018, there was a bodybuilder named Tom, who decided during one of his sessions to lift huge weights while wearing brightly colored shoes. While doing one of the exercises, he lost his balance and fell to the ground, only to discover later that one of his gym mates had hidden the other shoe as a joke, and everyone considered it one of the strangest ways to encourage him.
In September 2019, a New York City gym had a funny moment when cardio trainer Sarah decided to use the rowing machine as a dance floor. After a few minutes of dancing and joking with the trainees, she was surprised when all the trainees started following her antics, making her the first trainer to achieve unprecedented success in integrating exercise with entertainment.
In November 2019, there was a strength training coach named Michael, who was known for his seriousness. But one day, he decided to organize a challenge for the trainees under the slogan "lifting weights to pop music". During the workout, he would sway to the music in a comedic way, making everyone laugh and having fun in an unconventional way.
In March 2020, a London gym hosted an unusual challenge: the “Cardio vs. Strength Challenge.” Each team of trainees designed a hilarious costume—from superhero costumes to monkey costumes. At the end, everyone witnessed an amazing comedy show, where they came together to dance, exercise, and laugh.
In June 2020, a trainee named Jack decided to challenge himself in an unexpected way. During a cardio session, he started talking to the treadmill as if it were his friend, causing his fellow gym mates to burst out laughing at the hilarious conversations he was having with the machine.
In August 2020, one of my trainers, Emily, hosted a “strength training costume” party at her gym. All of the trainees came dressed as cartoon characters, including one trainer who was dressed as Popeye the Sailor Moon and did some funny weightlifting exercises. This event added a fun and engaging touch to the workouts.
In October 2020, a trainer named Dan chose to challenge himself to do strength training while wearing large sunglasses. When one of the trainees asked him why, he replied, “If I’m going to lift weights, I’m going to do it in style!”, which made everyone laugh at how serious and detailed the challenge was.
In January 2021, while a group of friends were at the gym, they decided to organize a “cardiovascular dance competition.” Each group performed weird dance moves while running on cardiovascular machines, resulting in a comedic performance that wowed everyone and motivated them to keep exercising in a fun way.
In March 2021, there was a strength training coach, David, who loved to poke fun at himself. During one of his training sessions, he suddenly stopped the training to ask everyone to mimic his movements in the smallest detail, causing the trainees to burst out laughing at his comedic moves.
In April 2021, a gym in Paris organized a “Week of Weird Workouts.” Everyone witnessed a trainer dressed as a “cow” during a strength training session, making the trainees laugh and record funny memories with the exercises.
In May 2021, cardio trainer Laura decided to start a workout session with a short scene, where she played the role of an explorer who wanders around the gym, explaining exercises in a humorous and sarcastic way, which added a fun dimension to the session.
In June 2021, while a trainer named Mark was training a group of trainees on strength exercises, he suddenly started playing a comedic dramatic role, like a eccentric trainer who wanted to test their “mental endurance”, which made everyone laugh and enjoy.
In July 2021, a gym in Barcelona saw a funny challenge where trainees decided to wear swimsuits while working out, making it look like a fun summer day instead of a training session.
In August 2021, a strength training coach at a Tokyo gym decided to dress up as his favorite anime character while training. This unconventional approach attracted a lot of attention and laughter from the trainees.
In September 2021, a trainer in New York City hosted a “Crazy Workout” challenge, where trainees were asked to perform cardio exercises while wearing large boxing gloves, adding an element of challenge and humor to the workout session.
In October 2021, cardio trainer Rick introduced a new element to his training sessions, inviting trainees to dance like animals during their workout. The result was a series of bizarre and funny moves that had everyone laughing.
In November 2021, a strength training coach at a Sydney gym decided to make his classes comedic, turning each exercise into a “superhero” with a funny story to make each session fun.
In December 2021, there was a trainer named Sarah, who would start each workout session with a short, funny story about her personal adventures in the gym, making the trainees look forward to each new day with new comedic details.
In January 2022, a “Weird Workout” festival was held at a gym in Rome, where trainers decided to dress up in bizarre costumes such as robots or historical figures while training, adding an element of fun and entertainment.
In February 2022, a Chicago gym hosted a “Weird Workout Challenge” where trainees simulated strength training using unconventional household items, such as using food containers as weights, adding a touch of humor and creativity.
In March 2022, one trainer, Tom, posted a photo of himself doing cardio in a zombie mask on Instagram, prompting laughter from his followers and an invitation to use the most creative costumes during workout sessions.
Top Tips and Recommendations
In the world of fitness, if you are torn between strength training and cardio, here are some valuable tips that will help you choose what best suits your needs and get the most out of each type of exercise:
First, you need to determine your goal. If you want to build muscle and tone your body, strength training is best. But if your goal is to improve your fitness and burn fat, cardiovascular training will be more appropriate.
Try to balance both types. Even if you tend to be more into strength training, add some cardio to your schedule, and vice versa. This balance will help you improve your overall physical ability.
If your time is limited, try HIIT (High Intensity Interval Training). This type of exercise combines strength training and cardiovascular exercise, and helps you achieve effective results in a short time.
Make sure you give your body enough time to recover. Don't overdo your strength training or cardio routines too often, as your muscles and body need to rest after each session.
Invest in good exercise equipment. If you want effective strength training, make sure the weights and equipment are of good quality. Also, for cardio, choose equipment that is comfortable and fits your needs.
Pay attention to your nutrition. Whether you are doing strength training or cardio, proper nutrition is essential. You need to eat a balanced amount of proteins and carbohydrates to support your body.
Follow a varied training regimen. Changing your routine helps you avoid boredom and prevents your body from adapting quickly to the exercises, which enhances your results.
If you are a beginner, start slowly. At first, try doing light or moderate exercises, then gradually increase the intensity according to your abilities and fitness level.
In strength training, use the repetition and rest method. After completing a set of exercises, take a short rest before starting a new set. This will help you perform better.
When it comes to cardiovascular exercise, try to vary your activities. Alternate between running, cycling, and swimming to keep your body stimulated and avoid fatigue.
Make sure to warm up before exercising. Doing light exercises before you start warming up your muscles will reduce the risk of injury and increase the effectiveness of your exercises.
Follow the correct exercise techniques. Whether you are doing strength training or cardio, make sure you are following the correct techniques to avoid injuries and get the best results.
In strength training, don't focus on one muscle group. Try to target different muscle groups in each session to avoid muscle imbalance.
Maintain an active lifestyle in general. Even if you exercise regularly, try to get your body moving throughout the day, such as walking or climbing stairs.
Use training apps. Specialized apps provide you with comprehensive training plans and tracking tools to help you maintain your progress.
Make exercise part of your daily routine. Committing to exercise at specific times will help you build a healthy habit and stick to it.
Listen to your body. If you feel any unusual pain, stop and check your condition. Avoid overexerting yourself to avoid injury.
Work on improving your flexibility. Even if you focus on strength training or cardio, flexibility exercises are very important for improving your body's movement and keeping you safe.
Record your progress. Keep a record of your workouts and results. Tracking your progress will help you stay motivated and keep exercising.
Finally, enjoy your workout! Make it a fun moment, not a burden. Exercise is not just a way to improve your body, it is also an opportunity to have fun and relax.
Conclusion
As we wrap up our discussion of strength training vs. cardiovascular exercise, we’ve provided a variety of insights, tips, and stories that highlight the uniqueness and excitement of both types of exercise. Strength training, with its opportunities to build muscle and increase physical strength, has been shown to be the cornerstone of many fitness goals, while cardiovascular exercise continues to prove its superior ability to improve cardiovascular fitness and burn fat more effectively.
Through funny stories and diverse opinions, we have proven that each type of exercise has its place and importance in a healthy and balanced lifestyle. Striking a balance between strength training and cardiovascular exercise can be the key to achieving amazing results, allowing you to build muscle strength and improve your heart and lung capacity at the same time. The maximum benefit from each type of exercise depends on your personal goals and individual needs, so it is essential to have flexibility in choosing exercises and applying a variety of strategies to achieve the best results.
No matter which path you choose, whether you focus on strength or cardio, the most important thing is consistency and sticking to what works for your body and needs. Exercise is not just a way to get in shape, it’s also an opportunity to live an active and vibrant life. By applying the tips and recommendations we’ve discussed, you can turn exercise into a fun and exciting part of your life, making every moment in the gym an opportunity to achieve goals and push boundaries.
Enjoy every moment, make the most of every experience, and keep every workout fun and challenging. Every step you take contributes to improving your health and adding value to your daily life. Finally, remember that the right balance and choice between strength training and cardiovascular training can create a complete and comprehensive sports experience for you.