Weights or Cardio? Ask a Sports Therapist Near Me

We are forever getting asked the same question: what is better for weight loss, weights or cardiovascular training?

The simple answer is both.

Why Cardio Burns More Calories in the Moment

Cardiovascular exercise, such as swimming or running, burns more calories while you are actually doing it, thanks to the prolonged rise in heart rate compared with resistance training. This makes it excellent for creating an immediate calorie deficit during your workout. Activities like cycling, brisk walking, and rowing all fall into this category too, and the good news is that consistency matters far more than picking the "perfect" cardio activity. If running is not for you, a brisk 30-minute walk most days can deliver genuine benefits, particularly when it becomes a habit rather than an occasional effort.

Why Resistance Training Pays Off Afterwards

Resistance training, on the other hand, helps increase fat loss because it raises your resting metabolic rate once the exercise has finished, meaning you burn more calories even while at rest. Over the long term, this effect can genuinely help keep weight off, since your body keeps working harder for you long after you have left the gym. Building and maintaining muscle also becomes increasingly important as we age, since muscle mass naturally declines over time unless it is actively maintained through regular resistance work. This is not just about appearance; stronger muscles support your joints, protect your posture, and reduce your risk of injury during everyday activities, not only during exercise itself.

So How Much of Each Should You Actually Do?

Now that you know why each form of exercise matters, the next question is how much of it you actually need.

The American College of Sports Medicine recommends training 3 to 4 days a week, working all major muscle groups for 3 sets of 12 to 15 reps each session.

The NHS recommends at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week, alongside strength-based activities on two or more days.

Bringing It Together Into a Realistic Routine

Combining both types of training tends to work best in practice, rather than treating them as competing options. A realistic week might include a couple of resistance sessions, working through the major muscle groups, alongside two or three sessions of moderate or vigorous cardio, whether that is a run, a swim, or a brisk walk. For example, you might train legs and back on a Monday, rest or walk on Tuesday, do an upper body session on Wednesday, swim or cycle on Thursday, and repeat a similar pattern for the rest of the week, adjusting based on how your body feels. The exact split matters less than consistency, since sticking with a routine over months tends to outperform any single "perfect" plan followed for only a few weeks.

If you would like help planning something that actually fits around your week, our sports therapist near me team can talk you through a realistic combination of both. Many people searching for sports therapy near me are simply looking for a starting point that will not leave them sore, discouraged, or injured within the first fortnight, and that is exactly the kind of practical planning our team can help with. If you would like to discuss your own exercise schedule in more detail, our clinician Ben, who holds a degree in Sports and Exercise Therapy, is always happy to talk it through at your next visit.

Frequently Asked Questions

Should I do cardio or weights for weight loss? Both play a genuine role. Cardio burns more calories during the session itself, while resistance training raises your resting metabolic rate afterwards, helping you burn more calories even at rest.

How many days a week should I train? The American College of Sports Medicine recommends 3 to 4 days a week, training all major muscle groups for 3 sets of 12 to 15 reps.

How much cardio does the NHS recommend? The NHS recommends at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week.

Can I combine weights and cardio in the same week? Yes, and doing so tends to work better than choosing one over the other, since each contributes something different to fat loss and overall fitness.

What if I am not sure how to structure my exercise week? A conversation with a clinician who understands both exercise physiology and injury prevention can help you build a realistic, sustainable plan around your current fitness level and schedule. Getting this balance right from the start also reduces your risk of picking up an avoidable injury while you build new habits.