If you want to get stronger (you do!), lifting weights is the way to go. While cardio has its benefits, nothing builds muscular strength like strength training. But why does weight training improve muscular strength more than cardiorespiratory fitness? The answer lies in how your body adapts to different types of exercise.
How Weight Training Improves Muscular Strength
Weight training improves muscular strength and size by directly applying tension to your muscles by increasing weight or reps. When you lift weights, your muscle fiber grow thicker and stronger, a key driver for muscle growth. Resistance training also causes a build up of lactate and other metabolites that contributes to muscle growth. Finally, your muscles also incur damage when trained, and the repair process involves satellite cells fusing to muscle fibers which helps them repair and grow. Over time, these processes — which is known as muscle hypertrophy — leads to noticeable strength and size gains...making you look and feel like a million bucks!
Cardio focuses more on endurance. While activities like running or cycling can improve muscular endurance, they don’t place the same level of tension on your muscles. Without heavy resistance, your muscles don’t go through the same processes needed for significant gains.
Why Cardiorespiratory Fitness Works Differently
Cardio training, such as running, swimming or cycling, improves your heart and lung efficiency rather than increasing muscular strength. When you do aerobic exercise, your heart pumps more efficiently, delivering oxygen to your muscles for longer periods. This helps with endurance but doesn’t create the same muscle building process as weight training.
While you might see some muscle growth from cardio if you are very new to it, it won't increase muscular strength or size very much in comparison to lifting weights. If your goal is to get stronger, prioritizing strength training is key.
Other Ways to Improve Muscular Strength
Strength training is a key to build muscle, but it’s not the only factor. Here are a few bonus strategies to help you maximize your gains.
Diet
Your muscles need the right fuel to grow. Protein is essential for muscle repair, while carbs provide energy for your workouts. One of the best ways to stay on track is by meal prepping. Prepping protein-packed meals ahead of time ensures you have easy, nutritious options during the week, so you don't end up resorting to less effective, processed foods. You can store some meals in the fridge for five days or use airtight containers, making it easy to grab and go without worrying about what to eat.
Rest and Recovery
Muscles don’t grow while you’re lifting, they grow when you’re resting. Getting enough sleep and recovery lets your muscles repair and come back stronger.
Progressive Overload
To keep building strength, you need to challenge your muscles over time. This means gradually increasing the weight, reps or intensity of your workouts. So don't phone it in, push yourself!
Mobility and Flexibility Work
Strength isn’t just about lifting heavy. Having good mobility lets you perform exercises with proper form, which reduces the risk of injury and maximizes muscle engagement. Stretching, foam rolling and mobility drills can improve your range of motion and support long-term strength gains.
Hydration
Water is crucial for muscle function and recovery, so don't skimp on your fluids. Dehydration can lead to muscle cramps, fatigue and decreased performance. Drinking enough water throughout the day — especially after working up a sweat —helps improve performance and supports recovery.
Supplements (If Needed)
While whole foods should be your primary source of nutrition, supplements like protein powder or creatine can support muscle growth and recovery. Remember, these are supplemental, and will only have a noticeable effect once you have the previously listed basics down.
How to Balance Weight Training and Cardio
Even though weight training improves muscular strength more than cardiorespiratory fitness, that doesn’t mean you should kick cardio to the curb entirely. The best approach is to combine the two. Strength training a few times a week will help you build strength and muscle, while cardio is essential to support heart health and endurance.
If you want a fun mix of both, try circuit training using strength movements. This method blends strength exercises and cardio, giving you the benefits of both workouts. It helps build muscular strength by incorporating resistance movements like kettlebell swings.
These high-intensity bursts will trigger some muscle growth while also improving cardiovascular endurance, making it a time-efficient way to train both systems at once. Plus, because it keeps your heart rate high, it can enhance calorie burn and support fat loss, helping reveal more defined muscles.
Why Does Weight Training Improve Muscular
Strength More Than Cardiorespiratory Fitness?
Weight training is the most effective way to build muscular strength because it directly challenges your muscles with tension, metabolic stress, and muscle damage. Strength training forces your muscles to adapt by increasing in size and strength. While cardio activities use your muscles, they don’t provide the same level of resistance needed to trigger significant strength gains.
Finding the Best Approach for Your Strength Goals
If you want to find the right balance and build muscle with expert advice, consider booking a personal training session at our Austin Texas studio. A trainer can help you create a customized plan that aligns with your goals and ensures you make the most of your workouts.
