Lose Weight with Cardio or Strength Training? 8 Months of Data Tell the Story

This article is for health education purposes only and is not intended as medical advice; please consult a professional doctor if you have any health concerns.

The most classic dilemma in the gym: "Cardio or strength?" Same hour—burn fat on the treadmill, or lift weights to build muscle? Don't rush to pick a side just yet—an 8-month randomized controlled trial has an answer that differs from what many people choose based on gut feeling.

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1. 8 Months, 119 People: Three Training Methods, Three Types of Bodies

The STRRIDE AT/RT study at Duke University randomly assigned 119 sedentary overweight/obese adults into three groups for 8 months of training: aerobic only, resistance only, and aerobic + resistance[[1]]. Three conclusions are very clear:

Weight loss and fat loss: Both the aerobic-only and aerobic + resistance groups were significantly better than the resistance-only group (P✦ ✦ ✦

References:

Willis LH, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. PMID: 23019316.
Deller M, et al. Effects of Calorie Restriction With and Without Strength, Endurance or Mixed Training on Fat-Free and Skeletal Muscle Mass in Overweight or Obese Individuals—A Systematic Review With Pairwise Meta-Analysis and Network Meta-Analysis of Randomized Controlled Studies. Diabetes Obes Metab. 2026;28(8):6810-6823. PMID: 42144246.
Soltani S, et al. The Effect of Aerobic or Resistance Exercise Combined With a Low-Calorie Diet Versus Diet Alone on Cardiometabolic Outcomes in Adults with Overweight and Obesity: A Systematic Review and Meta-Analysis. Nutr Rev. 2026;84(4):693-705. PMID: 40465460.
World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020.

Disclaimer: This article is for health education purposes only and is intended for informational reference only; it does not constitute medical advice. Please consult a professional doctor if you have any health concerns.

Conflict of interest statement: The author has no financial relationship with any products or organizations mentioned in this article.