Debunking the Cardio Myth

It’s 2025, and a lot of you are fired up to finally crush those fitness goals. For many, that means hopping on the treadmill, cranking up the incline, and sweating it out for hours. Cardio has long been the go-to for fat loss, but here’s the thing: it’s not your best bet for long-term success.

I’m not here to bash cardio (movement of any kind is great), but if you want to work smarter—not harder—strength training is where it’s at. And yet, so many people avoid it. Maybe you’ve bought into the myth that weights will make you “bulky.” Or maybe you still believe cardio is the only way to burn fat. Let’s break down the cardio myth, clear up misconceptions, and get you on a smarter path this year.

🚫 The “Bulky” Myth

Let’s address this right off the bat: strength training will NOT make you bulky unless you’re trying really, really hard to make that happen. Building muscle takes time, effort, and intentional overeating (which most people aren’t doing). For the rest of us, lifting weights helps you achieve that lean, athletic look most people want.

💡 Personal Note: Growing up, I was active. I played sports, ran around all day, and stayed fit, but I didn’t have the muscle or athletic look I wanted. I’ll be honest—walking into a weight room for the first time felt intimidating. I knew I wasn’t as strong as the other people in there, and it was easy to psych myself out. But at some point, I realized cardio and staying active weren’t enough to get me where I wanted to be. When I finally embraced strength training, everything changed. I got stronger, more balanced, and (let’s be real) started looking a lot better too. Strength training didn’t make me bulky—it made me better.

💔 The Cardio Myth: Why It’s Not the Fat Loss Solution

Cardio is still treated like the holy grail of fat loss, but let me ask you this: if cardio is the answer, why are so many people spending hours on the treadmill and still feeling stuck? Here’s why cardio isn’t the magic solution:

🔥 The Burn Stops When You Stop

Cardio only burns calories while you’re moving. The second you hop off the machine, it’s done. Strength training, on the other hand, keeps your body burning calories for hours—even days—afterward. This is called the afterburn effect (or EPOC), and it’s a game-changer.

💪 Cardio Can Eat Away Muscle

When you do excessive cardio and don’t fuel properly, your body can break down muscle for energy. Less muscle means a slower metabolism, which makes fat loss even harder.

📉 Cardio Sends the Wrong Signal

Cardio tells your body, “Hey, let’s get really efficient at this repetitive movement.” That means your body might start shedding muscle to make running or cycling easier. Look at long-distance runners: they’re lean, sure, but often frail-looking with little muscle tone. Now look at sprinters—lean, muscular, and powerful. The difference? Strength training builds and maintains muscle.

🏋️‍♀️ Why Strength Training is the Fat Loss MVP

Here’s why strength training blows cardio out of the water for fat loss:

• 🔥 Boosts metabolism: Muscle burns way more calories than fat, even when you’re just chilling on the couch.

• 💪 Builds lean muscle: Sculpt your body, improve posture, and feel stronger in every sense of the word.

• 📈 Long-term fat loss: Strength training doesn’t just burn calories during your workout; it turns your body into a fat-burning machine all day, every day.

Learn more about this in my previous article: Strength Training for Fat Loss: The No-BS Guide

👵 For the Older Crowd: It’s Never Too Late

I get it—if you grew up during the Jane Fonda and Richard Simmons era, switching gears can feel like going against everything you were taught. But here’s the thing: as you age, strength training isn’t just important—it’s essential.

It helps prevent:

• Muscle loss: Without strength training, you naturally lose muscle as you age, which slows your metabolism.

• Bone density loss: Lifting weights strengthens bones and reduces the risk of fractures.

• Mobility issues: Staying strong keeps you moving well and standing tall as the years go on.

It’s not about bulking—it’s about staying functional, healthy, and capable in your everyday life.

⚡ How to Get Started

If you’re new to strength training, don’t overthink it. Start with the basics:

• Squats 🏋️: These are the foundation for strong legs and a solid core.

• Deadlifts 🏋️‍♂️: One of the best moves for building strength in your back, glutes, and hamstrings.

• Rows 🚣: A must for a strong, stable back and better posture.

These exercises hit multiple muscle groups and give you the most bang for your buck. And don’t worry if you feel out of your element at first—strength training is a skill. Like anything else, you’ll get better the more you do it.

Final Thoughts: Movement Matters, But Strength Training Wins

Let me be clear: any movement is a win. Whether you’re walking, dancing, or lifting weights, you’re doing something good for your body. But if your goal is fat loss, building muscle, and feeling like the best version of yourself, strength training is the way to go.

So, let 2025 be the year you break free from the cardio-only mindset. Embrace the weights, challenge yourself, and see what your body is truly capable of.

Ready to Transform Your Fitness?

If you’re ready to ditch the cardio trap and start seeing real results, my 8-Week Strength Blueprint has got you covered. It’s perfect for beginners and packed with everything you need to build muscle, lose fat, and feel confident in the weight room.

👉 Check it out here and make 2025 your strongest year yet!