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Midlife man and woman in activewear exercising, representing the benefits of both strength and cardio training for people over 40.

Strength vs cardio training?

  • June 5th, 2025
  • Filed in Articles

What’s the best training option during midlife – strength or cardio training?

If you’re over 40 and trying to get fitter, healthier, or just feel more like yourself again, you’ve probably asked yourself the question: Strength vs cardio training? Should I do one or the other, or both? For years, cardio has been the go-to for weight loss and heart health, but strength training is now recognised as one of the most powerful tools for aging well.

What is Strength Training?

Strength training (also known as resistance training or weight training) includes exercises that make your muscles work against force. This could be your own body weight, barbells and dumbbells, resistance bands or gym machines.

This form of exercise is often overlooked in favour of cardio, especially by women, but it’s one of the most effective, long-term health strategies for both men and women.

Key benefits of strength training for both men and women

  • Builds and preserves muscle mass which is crucial for immune health, balance, daily function and longevity
  • Improves body shape – in fact weight training is the only “non-surgical” way to achieve this
  • Boosts metabolism and insulin sensitivity – more muscle means your body burns more calories throughout the day and you will be in better control of your blood sugar. This is important for managing/preventing lifestyle diseases such as type 2 diabetes and it’s also critical for good health and energy
  • Improves bone density which reduces risk of osteoporosis and fractures
  • Enhances joint stability and reduces pain and risk of injury
  • Improves posture and alignment
  • Elevates mental clarity, resilience and mood which is linked to lower anxiety and depression levels

Key benefits of strength training specifically for women

  • Counters hormonal muscle loss during perimenopause and menopause
  • Reduces abdominal fat
  • Supports bone health, especially post-menopause
  • Improves body composition without necessarily ‘bulking up’ which will give you more tone and less fat
  • Supports pelvic and lower back health and core strength, especially post pregnancy or midlife

Key benefits of strength training for men

  • Preserves testosterone levels (to some extent) and supports healthy aging
  • Supports joint health and flexibility
  • Maintains muscle strength and physical capabilities and function in 40s, 50s and beyond
  • Helps to retain or regain the body shape you used to have in your younger years
  • Improves drop strength and overall health and wellbeing

What is Cardiovascular Training?
Cardio (or fitness/aerobic exercise) includes activities like running, cycling, swimming, brisk walking and group fitness classes. It elevates your heart rate and improves the health of your heart and lungs.

Key benefits of Cardio training for men and women

  • Improves heart and lung health
  • Lowers blood pressure and cholesterol
  • Boosts circulation
  • Enhances energy levels and stamina
  • Supports fat loss and calorie burn
  • Supports a better sleep quality and helps to reduce stress
  • Enhances insulin sensitivity
  • Improves mood and mental wellbeing
  • Most importantly cardio improves your mitochondrial health and significantly lowers risk of lifestyle related disease and mortality

Key benefits of cardio specifically for women

  • Reduces risk of heart disease, which becomes a bigger risk after menopause
  • Helps reduce weight gain around areas such as the abdominal region during midlife hormonal changes

Key benefits of cardio specifically for men

  • Supports weight control and heart health, which are common issues for men over 40
  • Reduces risk of high blood pressure and metabolic issues

Which one is better – cardio/fitness training or strength/resistance training?
You can’t choose one over the other because they deliver different benefits. Cardio and strength training are both equally important if you want to have a healthy, vibrant and balanced lifestyle.

If you are interested in cardio and/or strength training, we offer two options:

Click here to learn more about Newmarket Gym – come and experience the power of training within our supportive community.

Click here to learn more about Online Coaching – train from anywhere at any time

Some of our frequently asked questions

Not at all! In fact, your 40s, 50s and beyond are the perfect time to start training. We work with people of all fitness levels and will tailor your program to your body, your goals, and any injuries or concerns you may have.

Yes. We specialise in training around pain or injury with an ultimate goal to correct any imbalances you may have to help alleviate you from pain. Our coaches are experienced in creating safe, effective programs that will help you to build strength, increase your energy levels, and get you moving better.

We often hear our customers say they join for personal reasons, but they stay for the friendships, the motivating community vibe and the high level of expertise.   Furthermore, our services also include 3D body scanning and integrated MyZone technology to help keep you motivated and track your results. It’s not about looking a certain way at Body Torque — it’s about feeling strong, confident, and supported.

Absolutely. Many of our members felt the same way when they started. We’re a welcoming, non-intimidating space. Minimal mirrors, no ego — just good people working to feel their best.

Your MyZone belt tracks your heart rate and effort in real time. You earn points based on how hard you’re working, and can see your stats on our gym leaderboard or via the app. It’s a great way to stay motivated — and a little friendly competition never hurts!

Yes — our online coaching service means you can train anywhere anytime under our guidance.

Our 3D body scanner gives you a detailed, accurate snapshot of your body’s shape, measurements, posture, and progress over time — far beyond what a scale or mirror can show. It’s a private, quick, and non-invasive way to track fat loss, muscle gain, and changes in posture or balance. It helps you stay motivated with real results you can see, not just feel.

Book an appointment

Book a free 15-minute intro session. We’ll chat about your goals, assess where you’re at, and build a plan that works for your life if you wish to proceed. No pressure, no contracts — just a chance to see if Body Torque is right for you.

Book your free intro

Drop us a line at info@bodytorque.co.nz or call Alex on 021 808 210