Cardio vs. Lifting: Which One Should You Prioritize?
In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Brooke, Kelsey, and Jess tackle the age-old debate: cardio vs. lifting. Should you prioritize one over the other? Do you actually need both? And how do you make it all work without burning out? Whether you’re training for fat loss, performance, or just trying to move and feel better, this conversation unpacks the benefits of each—and how to blend them to match your goals, lifestyle, and preferences. If you’ve ever wondered which training style is “best,” this episode is for you.
BLACK IRON RADIO EP. 251: CARDIO VS. LIFTING: WHICH ONE SHOULD YOU PRIORITIZE?
Brooke sits down with Kelsey and Jess G to settle one of the most common questions in fitness: should you prioritize endurance or strength training? They dive into the science, real-world examples, coaching experience behind both approaches, and the mindset traps people fall into when they think it has to be one or the other. Whether you're trying to lose fat, run faster, build muscle, or just feel better, this convo will help you figure out what matters most based on your goals.
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It’s one of the most common questions in fitness: should you focus more on cardio or lifting? Whether you’re chasing performance goals, trying to change your body composition, or just want to feel good in your skin, it can feel like you’re stuck having to choose a side. But do you really need to?
The short answer: no. And the long answer? Let’s dig in.
The Hybrid Hype: Why It’s a Thing
The rise of events like HYROX and the growing popularity of hybrid-style training have forced more people to reckon with this question. Is it better to go hard on strength? Should you be running more? Can you do both without burning out?
Spoiler alert: you can. But the “how” depends on your goals, your experience, and how you structure your training.
The Case for Lifting
Team Lifting has a stacked résumé. Strength training builds lean muscle mass, boosts metabolism, supports bone density, and improves joint health. It also delivers serious aesthetic and mental health benefits. There’s something uniquely empowering about throwing around heavy weight—and for a lot of people, that translates to confidence in and out of the gym.
It’s also a longevity play. As we age, strength training becomes non-negotiable for maintaining independence, protecting against falls, and keeping everyday tasks (like carrying groceries or playing with grandkids) doable.
The Case for Cardio
Cardio is still the queen of heart and lung health, and when it comes to stress relief, it offers a flow state that’s tough to replicate. Whether it’s a long run, a brisk hike, or even a steady session on the bike, cardio tends to leave people feeling accomplished and energized.
Plus, for endurance athletes, it’s obviously essential. But here’s the kicker: when paired with lifting, cardio performance actually improves. Stronger runners are often more resilient runners.
So… Which Should You Prioritize?
Here’s where we break the bad news: “it depends” is the real answer. The good news? We’ve got some nuance.
If your goal is fat loss: Resistance training helps preserve (and build) lean muscle, which keeps your metabolism higher long-term. Cardio still has its place for heart health and caloric expenditure, but lifting builds the engine.
If you’re new to training: Starting with lifting—especially if you’ve never touched a barbell—is often the best way to build a foundation. And it’s protective. Muscle acts like armor for your joints and bones.
If you’re an endurance athlete: Don’t skip your strength days. Without muscle, your body takes a harder hit from repetitive motion. Strategic lifting can help prevent injury, improve running economy, and make those back-to-back race weekends more manageable.
Common Mistakes to Avoid
Doing too much, too fast: Whether it’s a sudden jump in mileage or maxing out in the gym, progress takes time. Don’t let your ego write checks your hamstrings can’t cash.
Using cardio as punishment: We’ve all been there—running off the brunch buffet or chasing an arbitrary calorie burn. That’s not the vibe. Cardio is a tool for health and performance, not penance.
Avoiding strength because of “bulk” fears: We’re here to say it louder for the people in the back: getting bulky is not that easy. Most top-tier lifters train more hours in a day than most of us can spare in a week. Lift heavy. You’re safe.
TL;DR: It’s Not Either/Or
The real win comes from finding a blend that fits your lifestyle, goals, and what you actually enjoy. If you’re bored, uninspired, or plateaued—it might be time to mix it up. Hire a coach, try a new training split, or sign up for a race or lifting meet to keep things fun and challenging.
Movement is a gift. Whether you’re chasing PRs, performance, or peace of mind, there’s space for both barbell and breathwork in your plan.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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