Peer-reviewed study
Cardio and lifting solve different problems
Effect of aerobic training versus resistance training for improving cardiorespiratory fitness and body composition in middle-aged to older adults
Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What this study found
A strong plan does not argue cardio versus weights forever. It assigns each tool to the outcome it supports.
How strong is this kind of study?
- Reviews of many studiesThis study
- Controlled trials
- Observational
- Narrative reviews
Systematic review and meta-analysis of RCTs. Heavier plates are built from more studies, so they move less when the next one lands.
At a glance
What kind of study this is
Strongest evidence
This pools results from many separate studies, so it carries more weight than any single trial on its own.
- Design
- Systematic review and meta-analysis of RCTs
- Published
- 2024
- Journal
- Archives of Gerontology and Geriatrics
- Reference
- PMID 38878596
Honest limits
What this study does not prove.
Neither cardio nor resistance training is universally better; the right mix depends on the person, goal, and ability to stay consistent.
Kris's practical takeaway
Here's what to do with it.
A strong plan does not argue cardio versus weights forever. It assigns each tool to the outcome it supports.
Ways to use it
Safe ways to apply it.
Stop asking cardio or weights
Use the right tool for the job
Strength and cardio support different parts of health
Related questions
Questions this research helps answer.
Cardio vs weights answer
Is cardio or weights better for fat loss?
For fat loss that still looks good, weights usually need to be the anchor because resistance training helps protect or build muscle while the calorie deficit removes fat. Cardio is still useful, but it works best as a support lever for energy balance, health, and conditioning rather than the whole plan.
Cardio dose answer
How much cardio do you need for fat loss?
Cardio can help fat loss, but it is a lever inside the larger plan, not the whole plan. The useful dose is enough movement to support the calorie target and health without making lifting, hunger, joints, or recovery worse.
HIIT and steady cardio answer
Is HIIT better than steady cardio for fat loss?
HIIT is not automatically better than steady cardio for fat loss. If calorie burn is similar, body-composition changes can be similar too. The better choice is the one you recover from, repeat, and can place without hurting lifting performance.
Exercise and longevity answer
What is the best exercise for longevity?
There is no single best exercise for longevity. The stronger answer is a mix: strength training for muscle and function, cardio for capacity, and enough daily movement that health is not depending on three gym hours a week.
Lifting and longevity answer
Is lifting enough for longevity?
Lifting belongs in the longevity conversation, but it should not be the only adult-health lever. Strength training supports muscle and function; cardio, steps, and movement variety support capacity and health in different ways.
Related guides and studies
Keep learning about cardio.
FAQ
Quick questions
What is the practical takeaway from this study?
A strong plan does not argue cardio versus weights forever. It assigns each tool to the outcome it supports.
What does this study not prove?
Neither cardio nor resistance training is universally better; the right mix depends on the person, goal, and ability to stay consistent.
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25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
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Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
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