Cardio vs strength training – which form suits your goals?
Cardio vs strength training – this question has occupied fitness enthusiasts for decades. Should you rather jog, cycle and swim? Or go for the dumbbells and machines? The answer depends on your personal goals, but current research shows clearly: the combination of both forms of training gives the best results. In this article you will learn how endurance and strength training differ, what benefits each form offers and how to integrate both into your day optimally. You will also get practical tips on the right nutrition, which can sensibly complement your training.
What does cardio training do in the body?
Cardio training – also called endurance training – covers all activities that raise your heart rate over a longer period. That includes jogging, swimming, cycling, walking or dancing. The greatest advantage: during the session you burn comparatively many calories. On a moderate run you use between 400 and 700 kcal an hour, depending on intensity and body weight.
Beyond that, regular endurance training offers further benefits:
- Strengthening the cardiovascular system
- Improving lung capacity
- Lowering blood pressure and resting heart rate
- Increasing your general capacity in everyday life
- Supporting stress relief and mental health
A meta-analysis in the British Journal of Sports Medicine shows that regular cardio training can reduce overall mortality by 20 to 25 per cent. For beginners in particular, endurance training is an excellent start to a more active lifestyle. After training, an isotonic sports drink such as CR7 Drive Acai Berry can help replenish your fluid and electrolyte balance – especially after intensive or longer sessions.
Strength training – more than just building muscle
Strength training is often associated exclusively with bodybuilding. Yet it offers far more than aesthetic benefits. If you train regularly with weights, resistance bands or your own body weight, the following happens:
- Your muscle mass increases, which raises your basal metabolic rate in the long term
- Your bone density improves – particularly important from 40 onwards
- Joints and tendons are strengthened and protected
- Your body composition changes positively, even without weight loss on the scales
In 2026 the Swiss Society of Sports Medicine emphasises that strength training is an essential factor in counteracting age-related muscle loss (sarcopenia). For every kilogram of additional muscle mass, your body burns an estimated 50 to 70 kcal more a day at rest. That may sound like little, but it adds up considerably over weeks and months.
After an intensive strength session, the body needs high-quality nutrients for recovery. Here Herbalife H24 Rebuild Strength can be a practical addition – with 25 g of protein, L-glutamine and iron, which can contribute to normal muscle function.
Cardio vs strength training for losing weight – which is more effective?
If your goal is weight reduction, you face the classic question: is it better to burn calories through cardio or to get the metabolism going through strength training? The honest answer: both have their place.
Pure cardio training burns more calories per session. The so-called afterburn effect, however, is more pronounced with strength training. That means your body still shows a raised calorie consumption hours after strength training. In the long term, the additional muscle mass also gives you a higher basal metabolic rate – so you use more energy even at rest.
For sustainable weight control it is advisable to combine both forms of training and pay attention to a balanced diet. If you are pursuing your goals around mindful weight management with Herbalife, a protein-focused diet with enough nutrients can support your training success.
Protein intake as a key factor
Regardless of whether you mainly do cardio or strength training: protein plays a central role. Current recommendations speak of 1.6 to 2.2 g of protein per kilogram of body weight for active adults. If you find it difficult to cover this requirement through your regular diet alone, you can fall back on practical supplements. The Herbalife Protein Drink Mix Vegan, for example, offers a plant-based source of protein that can be integrated flexibly into your day – whether as a snack or as an addition to a shake.
The combination – the gold standard for your health
The updated WHO recommendations of 2025 are clear: adults should complete at least 150 minutes of moderate endurance activity plus two strength training sessions a week. This combination is considered the gold standard for all-round fitness.
The research backs that up impressively: while cardio alone can reduce overall mortality by 20 to 25 per cent and strength training alone by around 15 per cent, the combination of both forms of training achieves a reduction of up to 40 per cent. In Switzerland, according to the FSO health survey, around 75 per cent of adults get enough exercise – but strength training in particular falls short for many.
An example weekly plan could look like this:
- Monday: Strength training, upper body (45 min.)
- Tuesday: Moderate cardio – jogging or cycling (30–40 min.)
- Wednesday: Rest or light stretching
- Thursday: Strength training, lower body (45 min.)
- Friday: A HIIT session or functional training (30 min.)
- Saturday: A longer endurance session – hiking, swimming (60 min.)
- Sunday: Active recovery – a walk, yoga
Hybrid training, which combines HIIT elements with functional strength training, is particularly popular in Swiss gyms in 2026 and unites the advantages of both worlds in one efficient session.
The right nutrition as a foundation
No training in the world can compensate for an unbalanced diet. Whether cardio, strength training or both – your diet forms the basis for progress. A mindful supply of nutrients supports recovery, provides energy for training and helps with weight control.
A structured start to the day can help with this: a balanced Herbalife breakfast provides important nutrients and can serve as a practical basis for an active day. On training days in particular it makes sense to pay attention to an adequate supply of protein and carbohydrates.
If you would like a comprehensive overview of Herbalife sport and fitness products, you will find on myherbal.ch a selection of products matched to different training goals. You will find more wellness findings at herbalife.com.
Conclusion: cardio vs strength training – go for the combination
The question «cardio vs strength training» cannot be answered with a clear either/or. Both forms of training offer unique benefits, and science shows clearly that you benefit most when you combine endurance and strength regularly. Adapt your training to your individual goals, pay attention to a balanced, high-protein diet and give your body enough time to recover. That way you lay the foundation for long-term fitness and well-being.
Discover our products at myherbal.ch – from shakes and sports nutrition to practical nutrition solutions that accompany your active lifestyle optimally.