Cardio Or Weights For Fat Loss Over 40?
Feb 27, 2026People like to debate about what is most important, cardio or weight training for fat loss and health after 40. Is weight training a must to preserve muscle as we get older? Yes. Is cardio important to keep our hearts healthy since heart disease is one of the leading causes of death in most countries, first in the US and second in Canada and the UK? Yes.
While scientists can argue about which is more important from different angles, my job is to give you practical evidence based guidance. My advice is to do both.
Why You Need Both Cardio and Weights
Weights and cardio work synergistically for fat loss. Doing both consistently is ideal for lowering your body fat percentage. If you do too much cardio without weight training, you risk losing muscle mass as you get older.
Losing strength can mean losing independence later in life. That is not a risk you want to take.
Finding Balance in Your Training
For me, this year is about finding balance in my workout routine. I am great about cardio in the summer because I spend time mountain biking with my family and occasionally kayaking and rollerblading. It is not as easy in the winter.
I tend to focus more on weight training during colder months, but this winter I plan to keep my karate training more consistent. I have had some neck and shoulder issues, so I am adjusting while still doing at least two weight training workouts per week and ideally three or four.
How to Fit Both Into a Busy Schedule
Clients often ask how to fit cardio and weight training into a busy schedule. Many enjoy weight training three to five days per week, but when I ask about cardio, there is silence. Others enjoy cardio like martial arts or tennis but do not consistently follow a structured weight training plan.
Planning a balance of both is key.
How Much Exercise Do You Really Need?
How much you can commit depends on your available time. We should all move as much as possible daily, but structured exercise time is limited. I normally recommend two to four weight training sessions per week.
In addition, aim for at least 150 minutes of moderate intensity cardio or about 75 minutes of higher intensity cardio each week.
Where to Start
Start with two weight training workouts, then add a cardio session. Cardio does not have to mean the treadmill. You might explore activities you enjoy such as martial arts, dancing, tennis, squash, or even pickleball.
Enjoyable activity increases consistency and makes training more valuable in your life.
What If You Love Weights?
You can get excellent results with three full body weight training workouts per week. If you are doing four weight sessions and no cardio, you may want to reconsider. For people who love weights, one session per week could be structured as circuit style or metabolic resistance training.
This approach is not ideal for maximal strength or muscle growth, but it does provide a cardiovascular benefit in a format you may prefer.
Can You Combine Cardio and Weights?
You can do weight training and cardio on the same day. There is debate about which should come first. Doing weights first when fresh tends to support strength gains best.
However, many people enjoy lifting after getting their heart rate up with cardio. The best order is the one you will do consistently.
If you want to build lean muscle over 40, you can learn how to do that HERE.