By Gabe Sanders PhD, NSCA-CSCS
Do you find yourself questioning if cardio is better than lifting weights? Understanding the differences between these two types of exercise can help clarify which is more effective for building muscle and improving overall health.
Aerobic exercise, such as running, cycling, or swimming, is excellent for cardiovascular health, improving endurance, and burning calories. While it can help with weight loss and overall fitness, it does not significantly contribute to muscle growth. On the other hand, strength training involves lifting weights or using resistance to build muscle mass and strength.
Initial gains in strength from weightlifting
A common misconception is that lifting weights automatically leads to bulky muscles, even in females. However, the reality is more nuanced. Initial gains in strength from weightlifting are primarily due to neurological adaptations, where the nervous system becomes more efficient at activating muscles. This doesn't necessarily result in noticeable muscle size increases. True long-term muscle mass growth requires a consistent and focused effort, including progressive overload (gradually increasing the weight or resistance), proper nutrition, and adequate recovery.
The Challenge of Gaining Muscle
Building significant muscle mass is a challenging, long-term process that takes time and dedication. It involves not only regular strength training but also a well-balanced diet rich in protein and other nutrients in the absence of alcohol that support muscle repair and growth.
Keep in mind, trying to lose fat while gaining muscle is a challenging balance. Achieving both simultaneously, known as body recomposition, is difficult and often requires a carefully managed approach to diet and exercise.
While both aerobic and strength training have their benefits, strength training is essential for those looking to increase muscle mass. It’s important to recognize that lifting weights does not automatically lead to large muscles; rather, it enhances strength through neurological improvements initially. In the end, set realistic goals and consult with a fitness professional to tailor a program that meets your individual needs and goals.
Article’s Source
Hov, H., Eithun, G., Wang, E., & Helgerud, J. (2024). Aerobic high‐intensity interval training and maximal strength training in patients with unspecific musculoskeletal disorders improve V̇O2peak and maximal strength more than moderate training. European Journal of Sport Science.
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