Strength training vs. cardio: which should you choose for weight loss?
This is the question our personal trainers in Morges hear almost every week at Society Sport Lonay: Should I do strength training or cardio to lose weight? And the honest answer is: both—but not just any way.
In this article, we debunk common myths, explain what the science really says, and show you how to intelligently combine strength training and cardio at our gym in Lonay for concrete, lasting results.
Ce que dit vraiment la science sur la perte de poids
Before choosing between strength training and cardio, you need to understand a fundamental principle: weight loss depends primarily on a caloric deficit. In other words, you must burn more calories than you consume. It is as simple—and as complex—as that.
According to the World Health Organization, regular physical activity combined with a balanced diet remains the most effective and sustainable method for losing weight. Neither strength training alone nor cardio alone is sufficient—it is their intelligent combination that yields the best results.
That said, strength training and cardio don't burn calories in the same way. And that’s where it gets really interesting.
Cardio: effective in the short term
Cardio—whether running, cycling, or taking a spinning class at our fitness center in Lonay—burns a lot of calories during the workout. That is its major advantage.
A 45-minute spinning session at our fitness club in Lonay can burn between 400 and 600 calories, depending on your intensity. Similarly, a circuit training or full-body workout combines cardio and strength training to maximize energy expenditure during the session.
However, cardio has a significant limitation: once the workout is over, your metabolism quickly returns to its baseline level. In other words, you no longer burn extra calories after the exercise—or very few. This is known as the absence of an afterburn effect.
Benefits of cardio
- Burns a lot of calories during exercise.
- Improves cardiovascular health
- Reduces stress and improves sleep
- Suitable for all levels at our gym in Lonay
Drawbacks of cardio
- Limited effect after the session
- Can lead to muscle loss if practiced in excess.
- Monotonous in the long run if not varied enough.
Strength training: effective in the long term
Weight training at our Morges gym works differently. You burn fewer calories during the workout than with cardio, but the magic happens afterwards.
When you build muscle mass, your body burns more calories at rest—even while sitting on the couch or sleeping. This is because muscle is metabolically active tissue: unlike fat, it constantly consumes energy. Consequently, the more muscle you have, the higher your basal metabolic rate—and the more calories you burn over a 24-hour period.
Furthermore, after an intense strength training session at our gym in Morges, your body continues to burn extra calories for 24 to 48 hours. This is the "afterburn" effect—and it is one of the major benefits of strength training for long-term weight loss.
According to a study published in the Journal of Strength and Conditioning Research, strength training increases basal metabolic rate by an average of 7–8% after 10 weeks of regular practice. This is significant in the long run.
Benefits of weight training
- Increases basal metabolic rate over the long term.
- Afterburn effect lasting 24 to 48 hours
- Sculpts the silhouette and tones the body
- Strengthens joints and prevents injuries
Disadvantages of weight training
- Brûle moins de calories pendant la séance
- Résultats visibles sur plusieurs semaines
- Nécessite un encadrement pour bien débuter
So, weight training or cardio—which should you choose?
The answer from our personal trainers in Morges is always the same: both, in the right order.
Here’s why. If you rely solely on cardio to lose weight, you risk losing muscle along with fat. The result: your physique changes little, your metabolism slows down, and the weight often returns as soon as you cut back on cardio.
However, if you intelligently combine strength training and cardio at our gym in Lonay, you burn fat during cardio AND build muscle through strength training. Your metabolism speeds up, your physique transforms, and the results are long-lasting.
The ideal program according to our coaches in Lonay
Here is what our sports coaches in Morges recommend for effective and lasting weight loss in our fitness club in Lonay:
3 to 4 sessions per week:
- 2 gym-based strength training sessions — free weights, selectorized machines, compound exercises
- 1 to 2 group cardio sessions — spinning, circuit training or full body
- 1 active recovery session — yoga or Pilates to stretch muscles and recover
This program combines the immediate fat-burning effect of cardio with the long-term metabolic benefits of strength training. In fact, this is exactly the type of program our coaches design during personal coaching sessions.
Et les cours collectifs dans tout ça ?
Nos cours collectifs fitness à Morges sont une excellente façon de combiner cardio et musculation sans avoir à planifier quoi que ce soit. Par exemple :
- The C.A.F. class targets lower-body muscles using bodyweight exercises—light strength training + cardio.
- Circuit training alternates between strengthening stations and cardio—perfect for burning fat.
- The full-body workout targets all muscle groups through dynamic sequences—combining strength training and endurance.
Tous ces cours sont inclus dans votre gym membership in Lonay — sans aucun supplément. C’est donc la solution idéale si vous voulez une combinaison efficace musculation-cardio sans vous prendre la tête.
Conclusion — Arrêtez de choisir, combinez
The real answer to "weight training or cardio for weight loss" is simple: stop choosing and combine both intelligently. This is the strategy our **personal trainers in Morges** unanimously recommend—and it is the one that yields the most visible and lasting results.
At our gym in Lonay, you have access to everything you need to implement this program—high-end Technogym equipment, a variety of group classes, and certified coaches available to support you.
Not sure where to start? Take advantage of our free trial session—our coaches will assess your situation and propose a program tailored to your goals right from day one.
