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I’ve been in this industry for 35 years, and I’ll be the first to say that both cardio and strength training deserve a place in your routine.
As someone who loves a good sweat session for mental clarity and that endorphin high but also counts on strength training to build confidence and resilience, I know firsthand how powerful the combination can be. I want to talk about this because many of you middle aged women ask me this question.
The confusion that the media causes is real! Let’s break it down so you can find the sweet spot that supports your goals.
Quick Comparison: Cardio vs. Strength
| CARDIO | STRENGTH TRAINING | |
| What It Is | Exercises that elevate your heart rate | Movements that challenge your muscles with resistance |
| Examples | Running, cycling, swimming, dance classes | Squats, lunges, push-ups, dumbbell rows |
| Benefits | Builds stamina, supports heart health, burns calories | Builds muscle, improves bone health, boosts metabolism |
| Recommended | Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week | Strength train at least two days per week, working all major muscle groups |
Understanding Cardio
Cardio — also called aerobic exercise -gets your heart pumping and your breathing rate up. That’s why it feels like you’re working hard and a little out of breath: your body needs more oxygen to fuel the effort.
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In midlife, when our lives are naturally becoming a little more sedentary (not chasing kids around), intentional cardio is a smart thing to do.
Some of my favorite cardio workout options include:
- Brisk walking
- Cycling
- Dance
- Cardio kickboxing
- Jogging or jumping rope (check out why jump training is so important for women over 50!)
- Swimming
- Group sports like tennis, pickleball or basketball
- Cardio step exercises
Cardio is safe for most healthy adults but always listen to your body. If you feel dizzy or overly winded, pause and reassess.
And of course, check with your healthcare provider if you’re adding new intensity to your routine.
Understanding Strength Training
Strength, resistance, weight training – they all fall under the umbrella of building muscle by pushing, pulling, or lifting against resistance. Strength workouts don’t just shape and tone your physique, they build a foundation for lifelong health by preserving muscle mass, strengthening bones, and maintaining functional mobility.
As an added bonus, strength training slows the aging process!
Again, in midlife, when we are losing muscle every year if we are doing nothing to maintain or replace it – NOW is the time to take resistance training seriously!
Classic moves include:
- Bicep curls
- Squats
- Deadlifts
- Shoulder presses
- Pull-ups
And remember, strength exercises can elevate your heart rate, too. That means many workouts can blend elements of cardio and strength – think circuit training, rowing, or bodyweight HIIT.
These are my favorite strength training moves for women over 50 looking to build strength. You may also enjoy these simple strength moves to prevent menopause muscle loss!
The Perks of Cardio
Cardio does more than torch calories – it helps:
- Strengthen your heart
- Improve sleep
- Boost daily energy
- Support a healthy weight
- Lower your risk of heart disease, high blood pressure, and stroke
- Keep your mind sharp as you age
That’s a lot of payoff for getting your heart rate up!
Why Strength Training Is Essential
Strength training is your insurance policy for aging well. Beyond making you look and feel powerful, it helps you:
- Maintain muscle mass and bone strength
- Support balance and coordination
- Carry groceries or lift grandkids with ease
- Reduce injury risk
- Protect against osteoporosis and other chronic conditions
Muscle is your secret weapon for staying independent and active.
How Much of Each Should You Do?
The Centers for Disease Control and Prevention offers a great rule of thumb:
Cardio: Aim for at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio each week, spread out over several days.
Strength training: Two or more days per week, targeting all the major muscle groups (think legs, hips, back, chest, arms, shoulders, and core).
If you’re over 65, sprinkle in balance exercises, too, like tai chi or simple one-leg stands.
Staying Safe
Your safety matters. Here are my go-to reminders:
- Warm up for 5–10 minutes before diving into intense movement
- Progress gradually, especially if you’re new or coming back from time off
- Consider working with a certified trainer if you’re unsure about form
- And always check with your doctor if you have underlying health conditions
I also recommend checking out these workout mistakes that can leave you in pain!
At the end of the day, your body craves both types of training. Cardio brings you energy and stress relief, while strength gives you the confidence to live life on your own terms. Finding the right balance is about listening to your body, honoring where you are today, and keeping an eye on where you want to go.
You know I’m a proponent of strength training because most midlife women avoid it. But if you can strike a balance of the two, I’d say you are doing a really great job!
Struggling with staying on track? Check out my six practical tips for staying consistent with exercises in your 40’s, 50’s and beyond!
