Weightlifting and cardio are both effective for weight loss, but they work in different ways and can be used together for optimal results. Here is a comparison of weightlifting and cardio for weight loss:


  • Weightlifting, also known as resistance training, involves lifting weights or using other types of resistance to challenge and strengthen your muscles.
  • Weightlifting can help increase your muscle mass, which can boost your metabolism and help you burn more calories throughout the day.
  • Weightlifting can be done with a variety of equipment, including dumbbells, barbells, and machines, and can be performed at a gym or at home with minimal equipment.
  • Weightlifting can be more time-efficient than cardio, as you can get a full-body workout in a shorter amount of time.


  • Cardio, also known as aerobic exercise, involves activities that get your heart rate up and increase your breathing, such as running, cycling, or swimming.
  • Cardio burns calories and fat directly during the activity, making it an effective way to lose weight.
  • Cardio can improve your cardiovascular health, endurance, and overall fitness level.
  • Cardio can be done in a variety of settings, including outdoors, at a gym, or at home.

While weightlifting and cardio both have their benefits for weight loss, it is important to incorporate both into your fitness routine for optimal results. Weightlifting can help build muscle and boost your metabolism, while cardio can help burn calories and improve your cardiovascular fitness. By combining the two, you can achieve a well-rounded fitness program that can help you reach your weight loss goals.



American Council on Exercise

Mayo Clinic