If you walk into almost any lifting gym—or scroll a strength coach’s social media—you’ll hear that lifting weights is the most effective way to burn fat and lose weight. Walk into a HIIT class or follow a running coach and you’ll hear the exact same thing about cardio.

No shit.

You’re not going to be sold a Toyota at a Ford dealership. Coaches promote what they coach. They have a product to sell, and they’re going to share the information that supports their stance.

So which is it? Is lifting weights better for losing weight? Or is cardio?

As a Certified Strength & Conditioning Specialist, my question is: why are we forced to choose one or the other? Why can’t both be part of the plan?

I’ve personally tried losing weight and body fat multiple ways. For the sake of this article, let’s assume nutrition (the most important factor in weight loss) is held constant (that’s a topic for another day).

I’ve lost weight through lifting only, and I’ve lost weight by pairing lifting with cardio. In my experience, combining the two always works better. Weight comes off faster, and the process feels more sustainable.

I can lose weight with lifting alone, but it’s slower and I miss out on benefits that strength training doesn’t provide me, like:

• Improved cardiovascular health

• Better sleep

• Less brain fog

• Lower stress

• More time outside
  
  
  

If I went cardio-only, I’m sure I’d still lose weight, but I’d miss out on what lifting gives me:

• Stronger, more stable joints

• Improved body composition and aesthetics

• Confidence and resilience
  
  
  

Here Is What Works Best for Me

Strength Training: 4–5 days per week, ~45 minutes (1 main lift + 3–5 accessory lifts)

Cardio: 3 days per week, ~15–30 minutes per session  (More is not always better)

When done consistently, with the right intensity, and paired with balanced nutrition,  eating a bit less than before, this approach is more than enough for me to see real change.

The Bottom Line

Your training should align with your goals.

If you want to run fast or far (or both), you should probably prioritize running.
If you want to be as strong as possible or gain significant muscle, spend most of your time in the weight room.

But if your goal is to look better, feel better, and improve your overall health, then stop arguing about which is better. 

Do both.