The Short Answer: You Need Both
Strength training and cardio each offer unique benefits that become even more important with age. Research suggests the combination offers the greatest protection.
Why Cardio Matters
Aerobic exercise strengthens your heart and lungs and improves cardiorespiratory fitness (VO2 max)—one of the strongest predictors of longevity.
Cardio helps:
- Lower blood pressure and improve cholesterol
- Improve blood sugar control
- Support brain health and mood
- Reduce risk of heart disease, stroke, and some cancers
Why Strength Training Matters
Starting around age 30, we gradually lose muscle mass—a process that speeds up after 60. This age-related muscle loss (sarcopenia) is linked to weakness, falls, disability, and loss of independence.
Strength training helps:
- Preserve and build muscle and strength
- Increase bone density and reduce osteoporosis risk
- Improve balance and reduce fall risk
- Improve insulin sensitivity and metabolism
- Make everyday tasks like climbing stairs and carrying groceries easier
Studies also link muscle strength (like grip strength) to lower mortality risk.
What the Research Shows
Large studies have found that people who do both aerobic and muscle-strengthening exercise have lower mortality risk than those who do only one. Each type of training provides benefits the other can't fully replace.
Finding the Right Balance
- Cardio: Aim for at least 150 minutes of moderate activity per week
- Strength: At least 2 sessions per week, working all major muscle groups
- As you age: Strength and balance training become increasingly important for staying independent
If you've been doing mostly cardio, adding strength training may be the biggest upgrade you can make. If you mostly lift, adding regular cardio supports your heart and endurance.
Getting Started Safely
Start with lighter weights or body-weight exercises and focus on good form. Working with a trainer can help, especially if you're new to strength training.
For personalized guidance, talk with a Heva specialist: Talk to a Heva Specialist
The Bottom Line
Both matter as you age. Cardio protects your heart and brain, while strength training preserves muscle, bone, and independence. The best plan includes both.