Cardio or strength training: which one should take the lead in your workouts? This is a popular question many gym members ask. While both training styles offer powerful benefits, most Snap Fitness members are best served by training both strength and cardio. The “right” training approach for each depends on the health and fitness goals you’re working toward. 

However you choose to train, Snap Fitness offers a range of quality strength training, cardio, and functional equipment to help you reach your personal fitness goals.   

Cardiovascular (Cardio) Training - Any type of exercise that gets your heart rate up and keeps it elevated for a long period of time. Examples include walking, running, cycling, rowing, swimming, group fitness classes, and high-intensity interval training.  

Studies have shown that cardio exercise strengthens the heart and improves blood flow throughout the body, including to your brain. This type of exercise has also been linked to longevity and healthy aging. 

Benefits of Cardio Training  

• Improves heart and lung health 

• Boosts endurance and stamina 

• Burns calories and supports weight loss 

• Increases daily energy levels 

• Enhances mood and reduces stress 

• Improves circulation and oxygen delivery 

Cardio Equipment Available at Snap Fitness  

• Treadmill 

• Elliptical 

• Rowing machine 

• Stair climber 

• Lifecyle bike 

• HD air bike 

• Heat rower 

• Arc trainer  

Strength Training – This is any form of exercise that focuses on building muscle by working against resistance, such as weights, bodyweight, or resistance bands.  

According to the British Journal of Sports Medicine, strength training leads to a lower risk of cardiovascular disease, diabetes, and cancer, along with a 10-17% reduced risk of premature death. 

Benefits of Strength Training 

• Increases muscle mass and bone density  

• Lowers blood pressure and cholesterol levels 

• Burns calories and supports weight loss 

• Improves balance and flexibility  

• Boosts metabolism  

• Protects joints  

• Reduces risk of injury  

Strength Equipment Available at Snap Fitness 

• Free weights 

• Cable machines 

• Weight benches 

• Pin-loaded machines 

• Squat rack 

• Olympic squat rack 

• Barbell rack 

• Smith machine  

Strength and cardio aren’t opposites; in fact, they’re teammates. Cardio builds endurance, supports heart health, and keeps you energized, while strength training develops muscle, improves metabolism, and helps your body move with power and stability. With each type of training providing valuable benefits, the key isn’t choosing one over the other but deciding how each will fit into your workout routine based on your goals.  

Building Muscle: Cardio vs. Strength Training at Snap Fitness 

If your goal is to build muscle: 

• Strength exercises build muscles through a process of microscopic damage and repair, making muscles bigger and more adept for future lifts  

• Cardio workouts indirectly contribute to muscle building by boosting endurance and recovery, allowing you to lift more weight for prolonged periods 

Lose Weight: Cardio vs. Strength Training at Snap Fitness 

If your goal is to lose weight: 

• Cardio exercises will generally burn more calories than strength training 

• High-intensity strength training can produce an afterburn effect (EPOC) that keeps your body burning extra calories for up to 48 hours after your workout 

• Increasing muscle mass will also raise your overall daily calorie burn 

Improve Flexibility/Mobility: Cardio vs. Strength Training at Snap Fitness 

If your goal is to improve flexibility: 

• Cardio workouts reduce stiffness and strengthen supporting muscles 

• Strength training improves joint stability and helps your muscles move effectively through their full range of motion 

How to Combine Cardio & Strength into Your Workout Routine? 

There are several approaches to ensuring you achieve a strong mix of cardio and strength training in your routine. You might choose one over the other based on convenience, goals, or simply personal preference. However you choose to train for cardio and strength, Snap Fitness has the equipment and access to suit your needs. 

If you’re not sure the best training approach to meet your goals, you may want to book time with a personal trainer at Snap Fitness. 

A few approaches to balancing strength and cardio training: 

• Alternate Days: Focus on one type of workout per day, strength one day, cardio the next, with rest days in between (e.g., Monday: strength, Tuesday: cardio, Wednesday: rest) 

• Same-Day Split: Combine both in a single session. Start with a quick cardio warm-up, hit your strength moves, then finish with a short cardio cooldown or vice versa 

• Hybrid Workouts: Switch back and forth between cardio and strength in the same session (think 15 minutes on the treadmill, then dumbbell curls, followed by the bike and leg presses) 

• HIIT & Circuits: Elevate the intensity with short bursts of cardio paired with strength exercises, burpees, jumping jacks, kettlebells, making sure to keep your heart rate up the whole time 

The bottom line is that both cardio exercises and strength training offer powerful benefits to your overall physical health and well-being. Whether you choose to prioritize one over the other or integrate both into your workout routine, Snap Fitness can help you reach your goals.