Strength Training IS Your Cardio – Here’s Why

I know you want to get in your cardio. Trust me, I know. I hear it from most women who are trying to feel good. They believe their cardio is the way to achieve body bliss. A pool of sweat. Heart rate elevated. Those are two essentials, right? 

I too, grew up in the era when the more miles I ran, the more spin classes I did, the more sweating I did—the easier it was to lose or maintain the weight. That worked until it didn’t. I was 42. 

You want to look better, lose weight, and just generally feel like yourself (again). That was me a decade ago. 

I was a devoted runner for years, convinced that the harder I worked, the better I’d look. I ran for weight loss, for maintenance, for confidence. I loved the feeling of pushing myself as far as I could go. And, yes, those weeks and months my running game was “on” and I consumed as few calories as possible, I looked and felt great. 

Eventually, though. I hit a wall. That "never enough" mantra combined with persistent knee and neck pain was frustrating. Here’s the most frustrating part: not only was I not losing weight, I was gaining it. I had massive insecurity about how I looked in clothes. Worse than any of this, I felt awful. 

That’s when I hit the books. I did the research, interviewed experts, met with menopause specialists, and unearthed a fundamental truth that I now share with you: our bodies change A LOT as we age. (Eh hem…for the better, ladies!) What served us in our 20s and 30s won't work in our 40s and 50s. This is when I discovered the transformative power of strength training.

And guess what? Now I’m injury-free thanks to the muscle I’ve built that cushions my joints. I’m in better shape now at 58 than I was ten years ago. I’m the strongest I’ve ever been, and it’s possible for you too — with the right mindset, plan, and guidance.

And, yes I get in my “cardio.” How? I built it INTO my strength training. I also recognize, when I lift ENOUGH and with ENOUGH tension (time under tension is the key ingredient for building muscle), I most certainly get my heart rate up. I conducted my own personal study on me. When I performed the movements (“exercises” in common parlance) called Cat Crawl, Kettlebell Swings, Banded Swings, Loaded Push Up, and the Get Up, my heart rate was elevated to between Zones 3, 4 and 5 on a 1-5 scale on my Whoop. 

(Don’t worry – I’ll share how to do all of those movements in my next article!)

In other words, my heart rate was elevated, I was using my deep breathing techniques to maintain my endurance, and my heart rate was in Zone 5—my top rate—once I got to the end of my movement.

In other words: I got my heart rate elevated WHILE strength training. Efficient, huh?

Let’s talk about why cardio has stopped working for you, and why strength training is the type of cardio you need to see results.

Why Strength Training IS Your Cardio 

Many of us have been sold a bill of goods: that we’ll only lose weight if and when we sweat and that high-intensity cardio is the only path to being fit and losing weight. We believe that sweat is the ultimate indicator of a "good workout." But this simply isn't true, especially as we age. (Do you hydrate amply? This is another key question you need to ask in menopause.) 

In fact, the excessive cardio that seemed like the answer in our younger years can actually work against us now. Intense exercise can cause a confluence of symptoms, namely elevating cortisol, our stress hormone, plus increased inflammation, lack of sleep, and unmitigated hunger. Instead of intensity, we need quality, functional movement with yes intentional metabolic training.

Once we hit our 30s, we begin to lose approximately 3% to 8% of our muscle mass – a percentage that only increases as we age. This loss, known as sarcopenia, can lead to decreased metabolism, reduced strength, and an increased risk of falls and injuries. This is why strength training is so crucial. It’s essential for building and preserving muscle, which in turn keeps us active, improves our stability, and significantly reduces the risk of those age-related injuries that often sideline us. What Dr. Gabrielle Lyon calls “the currency of longevity," muscle is responsible for much more than aesthetics. It is important for our metabolism, glucose regulation, immune function, and yes, our overall health. Barring serious illness, muscle is one way we can secure a good spot in the longevity game. 

With strength training, you continue to burn calories long after your workout is over. How’s that for an added bonus? The myth that you can't achieve cardio benefits from strength training is just that: a myth. Strength training (with progressively heavier lifts, fewer reps) allows you to achieve what I call “metabolic conditioning,” challenging the whole body and elevating the heart rate.

Besides looking and feeling fit, strength training is great for your overall health — not just physically. If you are ready to ditch the unnecessary cardio sessions and engage in programs that work, let’s chat. I’d love to tell you more about our upcoming 8 Weeks of Wellness program!

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