Programming

Cardio vs Strength: What You Actually Need for Your Goal

The endless debate, settled. Here's the exact ratio of cardio and strength for fat loss, muscle, endurance, or general health.

For fat loss: strength training is the priority — it preserves muscle in a deficit and boosts resting metabolism. Add 2–3 cardio sessions weekly (mix of Zone 2 and HIIT) for a metabolic edge.

For muscle growth: minimise cardio to avoid interference. 2 short low-intensity sessions weekly keeps the heart healthy without eating into recovery.

For general health and longevity: the sweet spot is 3–4 strength sessions plus 150 minutes of Zone 2 cardio weekly. This is what the research consistently supports for lifespan and healthspan.

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