Cardio vs. Strength Training: What’s Better for Fat Loss?

If you’re trying to lose body fat, chances are you’ve Googled some version of this question:

“Should I be doing more cardio or more strength training?”

It’s a good question — and like most things in fitness, the answer isn’t black and white. Both cardio and strength training can help with fat loss, but they work in very different ways. The key is understanding what each actually does for your body, and how to use them together to get the best results.

Let’s break it down.

Cardio: Burns Calories (But That’s About It)

Cardio — running, biking, rowing, hiking — is a great tool. It strengthens your heart, improves endurance, and yes, it helps you burn calories.

And early on, when someone starts working out for the first time, cardio often leads to quick results. The scale drops. You feel like you’re doing something. You’re sweating buckets. It’s easy to assume more is better.

But here’s the catch: most of the calorie burn from cardio happens during the workout — and then it’s over.
It doesn’t do much to increase your resting metabolism, which means you’re not burning significantly more throughout the rest of your day.

And if you’re doing a ton of cardio without strength training? You’re likely losing muscle right along with fat. That might mean a smaller body — but not necessarily a stronger, leaner one.

Strength Training: The Long Game for Fat Loss

Here’s what makes strength training so powerful when it comes to fat loss: it builds muscle — and muscle is metabolically active.

That means:
🔹 Your body burns more calories just to maintain muscle
🔹 You raise your resting metabolic rate
🔹 You look leaner and more “toned,” even at the same weight

It’s not about bulking up. It’s about turning your body into a more efficient, more capable machine.

Strength training also helps preserve muscle when you’re in a calorie deficit — so you lose fat without getting that “skinny but soft” look that often comes from cardio-only routines.

Plus, strength training creates a different kind of stress on your body — one that can lead to a longer “afterburn” (known as EPOC), where your body continues to use more energy after the workout ends.

So Which One Should You Do?

This isn’t an either/or situation. At Arsenal, we program both — and there’s a reason for that.

Strength training should be your foundation if your goal is fat loss, strength, or longevity.
Cardio and conditioning should be layered in to support your heart health, boost endurance, and help with overall calorie burn.

Here’s how a balanced week might look in our program:

• 2-3 strength days: focused on building lean muscle (upper and lower body)
• 1-2 conditioning days: interval or aerobic-style workouts to support endurance and recovery
• Walking or movement on rest days: keeping activity levels high without overdoing it

This combo helps our members lose fat, build muscle, and actually enjoy the process — without burning out or guessing their way through it.

If your workouts are 90% cardio and you’re wondering why your progress has stalled — or why your body isn’t changing the way you expected — it’s probably time to shift your focus.

Strength training is the most effective way to lose fat, build muscle, and change the shape of your body long-term.
Cardio supports that goal — but it can’t replace it.

And if you’re not sure where to start or how to combine the two, that’s what we’re here for.

Need help building a workout routine that works for your schedule and your goals?

We’ll take the guesswork out of it and build a plan that fits your life.

Book a FREE intro!