Cardio vs Strength Training: What Your Body Actually Needs

Written By: Kaylie Gragnano

When it comes to exercise, you may have asked yourself: “Should I do more cardio or focus on strength training?” The truth is, both play an important role — but understanding how they complement each other can help you get the results you want without wasting time or effort. Here’s a breakdown for beginners and fitness enthusiasts alike.

What Cardio Does for Your Body

Cardiovascular exercise, or “cardio,” gets your heart rate up and improves circulation. It helps burn calories, supports heart and lung health, and increases endurance.

Common forms of cardio include:

• Running, walking, or cycling

• Dance-based classes like SWERK

• Rowing or elliptical workouts
  

Cardio is great for improving stamina, managing weight, and boosting overall energy levels.

What Strength Training Does for Your Body

Strength training focuses on building muscle, increasing bone density, and improving metabolism. Unlike cardio, which primarily burns calories during activity, strength training also helps your body burn more calories at rest.

Strength training examples include:

• Free weights or resistance machines

• Bodyweight exercises (push-ups, squats, planks)

• Functional movements and circuit training
  

Building strength not only helps with daily activities but also supports joint health, posture, and long-term mobility.

Why You Need Both

While cardio and strength training can each improve fitness on their own, the real benefits come from combining the two:

• Cardio improves endurance and heart health

• Strength training builds muscle and supports metabolism

• Together, they create a balanced, sustainable fitness routine

Incorporating both also reduces the risk of injury, keeps workouts interesting, and ensures your body develops in a balanced way.

Finding Your Balance

If you’re just starting out, aim for a mix of cardio and strength workouts each week. For example:

• 2–3 days of cardio-focused activity (running, cycling, dance fitness)

• 2–3 days of strength-based training (resistance exercises, Pilates, functional training)
  

Adjust the balance based on your goals, fitness level, and personal preferences.

Consistency matters more than perfection. By combining cardio and strength training, you’re supporting your body’s health, function, and energy in the long run, while enjoying a variety of workouts that keep you motivated. At MVP, we offer a range of classes and personal training options to help you strike the perfect balance between cardio, strength, flexibility, and fun. From SWERK dance fitness to Bootcamp and guided strength sessions, we’ll help you build a routine that works for your goals — and keeps you coming back!