What's better — weights or cardio?

We run (and squat) the numbers to reveal which is the route to real fitness

Battle lines are drawn in the fitness world: Mat Fraser or Mo Farah? Metcons or Boosts? We run (and squat) the numbers to reveal which is the route to real fitness.



500kg - The vast amount of weight deadlifted last year by 29-year-old World's Strongest Man Eddie Hall, who almost died in the process.


2 hours 25 seconds - Eliud Kipchoge ran history's fastest marathon last May, while attempting to break the 2hr barrier. So close...

(Related: The beginner's blueprint to lifting weights)

Body Goals

Weights: Boost strength, raise testosterone, charge your metabolism and get those Instagram likes to an all time high.

(Related: Do testosterone boosters work?)

Cardio: Ironclad heart, youthful brain and a stamina increase whilst never having to cost you a penny.

Myth Busters

Weights: "You don't have to lift big to get big. Work with a moderate weight for 6-15 reps; the extra metabolic boost maximises growth." - PT Brad Schoenfeld

Cardio: "The treadmill doesn't eat through muscle. Combining cardio with weights grows both slow- and fast-twitch muscle fibres." - Plos One medical journal

(Related: Is cardio necessary for single-digit body fat?)

Sore Spots

Weights: High injury risk, membership fees, low calorie burn and the gym bro culture might make you second think lifting weights.

(Related: How to end shoulder pain from lifting)

Cardio: Monotonous, proves stressful to joints, time consuming and a lack of plaster-use could lead to sore nipples.

Long Gains

Weights: After four months of weight training, levels of osteocalcin (a marker of bone health) can go up by 19%. Future proof your framework. (Journal of Applied Physiology)

Cardio: Improving your cardio fitness lowers blood pressure. Considering that 25% of us are running high, it's worth dusting off your kicks. (Public Health England)

(Related: 5 surprising benefits of exercise)

New Targets

Weights: Try building up to lift the following bodyweight percentages for serious gains: 200% deadlift, 175% back squat, 150% bench press.

Cardio: A sub 4 hour marathon, 5 minute 100 calorie row and a 5k run in under 20 minutes.

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