When it comes to fitness, many women wonder whether cardio or strength training is better for their health. The answer, as Dr. Stacy Sims explains in "Roar," depends on your goals—and ideally, it’s a balance of both. Let’s break down the benefits of each, so you can determine how to prioritize them in your routine.
Cardiovascular exercise is great for heart health, endurance, and burning calories. Running, cycling, swimming, and other forms of cardio improve circulation and reduce the risk of cardiovascular disease, which becomes increasingly important as women age. It also helps with mental health, reducing anxiety and boosting mood.
However, during the high hormone phase (luteal phase), cardio workouts should focus on longer, lower-intensity efforts. During this phase, women are more prone to fatigue, so extended endurance exercises are better suited than high-intensity sprints.
Strength training, on the other hand, is crucial for building and maintaining muscle mass, boosting metabolism, and supporting bone density. Women who strength train regularly have better body composition, experience less fat gain, and have stronger muscles to support their joints. It also helps regulate hormones, improves insulin sensitivity, and enhances overall body function.
Syncing strength training to your low hormone phase (days 1-14) maximizes your muscle-building potential and recovery. Studies have shown that strength gains can be over twice as high for women who train in sync with their cycles compared to those who do not.
Both cardio and strength training offer unique benefits. The most effective fitness plan combines elements of both to support heart health, muscle strength, and mental well-being.
At Body Evolution, our programming balances both cardio and strength training designed specifically for women. Join us for a free class and experience the difference!
