Weight Training vs Cardio for Women Over 50

Should women over 50 focus on weight training or cardio? It's one of the most common questions we hear at Strong Republic — and the answer might surprise you.

For decades, women were told cardio was king. Walk more. Do the elliptical. Take aerobics classes. And for general health, cardiovascular exercise does have benefits. But if you're a woman over 50 looking to lose weight, build strength, maintain bone density, and manage menopause symptoms — the research is clear: weight training wins.

The Head-to-Head Comparison

Why Weight Training Matters More After 50

Here's what happens when women over 50 rely only on cardio: they lose weight on the scale, but much of that weight is muscle — not fat. Less muscle means a slower metabolism, which means the weight comes back (and then some). It's the classic yo-yo cycle, and it gets worse with every round.

Strength training for women over 50 breaks this cycle. When you lift weights, you build muscle while losing fat. Your metabolism increases. Your body composition changes even when the scale doesn't move much. And the results last because you've built the metabolic engine to maintain them.

The "Afterburn" Effect

One of weight training's biggest advantages is called excess post-exercise oxygen consumption (EPOC) — or the "afterburn effect." After a strength training session, your body continues burning elevated calories for 24-72 hours as it repairs muscle tissue. Cardio burns calories during the workout and then stops. Over a week, this difference adds up significantly.

What About Bone Density?

This might be the most important difference for women over 50. Cardio — even weight-bearing cardio like walking — has minimal impact on bone density. Weight training directly stimulates bone growth through mechanical loading. For women at risk of osteoporosis (which is most women after menopause), this alone makes weight training the clear winner.

Learn more about the 7 benefits of strength training after 50 including bone density, brain health, and more.

The Best of Both Worlds

The good news is you don't have to choose only one. The most effective approach for fitness for women over 50 combines weight training as the priority with strategic cardio as a supplement.

At Strong Republic, our semi-private training sessions with up to 6 people incorporate both strength and cardiovascular elements — so you get the benefits of both in efficient 45-minute sessions. Our personal trainers for women design programs that balance these elements specifically for your body and goals.