Both, but not for the same reason. Cardio burns more calories during the workout itself. Strength training preserves muscle mass during weight loss, which helps maintain your metabolism over the long term. When combined, the two yield the best results.
In a nutshell
- Immediate calorie burn: higher with cardio, for the same duration.
- Muscle preservation: Strength training limits the loss of lean body mass during a diet, unlike cardio alone.
- After the workout: High-intensity strength training slightly increases calorie expenditure after the workout is over.
- The best option: combine the two rather than choosing one or the other.
What does the research say about cardio and strength training for weight loss?
A meta-analysis of 12 systematic reviews and 149 studies, published in *Obesity Reviews*, concludes that, for the same energy expenditure, aerobic training and high-intensity interval training result in comparable weight and fat loss. In short: what matters for burning calories is the total energy expenditure during the workout, not the type of exercise itself. The same review shows, however, that resistance training reduces muscle loss during dieting, which cardio alone does not.
Why continue strength training even if the goal is to lose weight?
During weight loss, the body can break down muscle as well as fat if nothing prevents it from doing so. Even a light strength-training program signals the body to prioritize preserving muscle. The result: weight loss that comes primarily from fat mass, and a metabolism that remains more active once the goal is reached. It’s also muscle mass that gives the “toned” appearance many people seek when losing weight—not just the number on the scale.
Does cardio really burn more calories?
During the workout, yes: at the same intensity and duration, continuous cardio generally burns more calories than strength training. After the workout, the difference diminishes: an intense strength training session prolongs post-exercise calorie expenditure (the body continues to consume oxygen to recover) more than moderate-intensity cardio. However, this effect remains modest compared to the calorie expenditure during the workout itself: it does not replace a calorie deficit built up over the course of the entire week.
What's the best combination?
The World Health Organization recommends that adults engage in 150 to 300 minutes of moderate-intensity endurance activity per week and strength training at least twice a week, targeting all major muscle groups. For weight loss, this combination remains the gold standard: cardio for calorie burning, and strength training to preserve muscle mass. Our article on the ideal number of workouts per week explains how to schedule these sessions.
How do you start a program that combines both?
The right balance depends on the time you have available, your starting level, and your personal preferences: there’s no one-size-fits-all approach. An assessment allows us to tailor the program to your specific situation rather than following a general rule. Start with a 60-minute personalized assessment at the studio. The studio is open from 6 a.m. to 11 p.m., 7 days a week. To learn more about our coaching services, visit the personal trainer in Paris page.
Frequently Asked Questions
Should you do cardio before or after strength training?
Both work. If your priority is strength or technique, it's best to start with weight training before moving on to cardio, which can be tiring. If your priority is endurance, the reverse order is better.
Can you lose weight by doing strength training alone, without cardio?
Yes, as long as you maintain a calorie deficit. Weight training alone burns fewer calories per session than cardio, but it’s still effective if your diet is appropriate.
How many sessions of each per week?
A typical routine: 2 to 3 strength training sessions and 2 to 3 cardio sessions per week, to be adjusted based on the time you have available and your goals.
Does strength training really make a difference on the scale?
Not necessarily based on the number displayed, since muscle is denser than fat. The difference is most evident in body composition: more muscle, less fat—sometimes at a similar weight.
Sources
- Bellicha A et al., “Effect of Exercise Training on Weight Loss, Changes in Body Composition, and Weight Maintenance in Adults Who Are Overweight or Obese: An Overview of 12 Systematic Reviews and 149 Studies,” *Obesity Reviews*, 2021. https://eprints.whiterose.ac.uk/id/eprint/174299/
- World Health Organization, WHO Guidelines on Physical Activity and Sedentary Behavior, 2020. https://www.who.int/publications-detail-redirect/9789240015128
- American Council on Exercise, " 7 Things You Need to Know About EPOC (the Afterburn Effect)." https://www.acefitness.org/education-and-resources/professional/expert-articles/5008/7-things-you-need-to-know-about-epoc-the-afterburn-effect/
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
