Weight Training or Cardio? Finding the Right Balance

[CharlieH]

 

As men age, maintaining strength, endurance, and overall health becomes a priority. But should you focus on weight training or cardio? The answer isn’t one-size-fits-all—it depends on your goals, lifestyle, and overall health.

The Case for Weight Training

Strength training is crucial for men over 50 because muscle mass naturally declines with age. Resistance exercises—whether using dumbbells, kettlebells, or body weight—help maintain muscle, boost metabolism, and strengthen bones, reducing the risk of osteoporosis. Regular weight training also improves joint stability, posture, and even testosterone levels.

Best Approach:

• Train at least 3 times per week
• Focus on compound movements (squats, deadlifts, presses)
• Use moderate to heavy resistance (8–15 reps per set)

The Role of Cardio

Cardio improves heart health, lung capacity, and circulation. It also aids in fat loss and endurance. However, excessive cardio without strength training can lead to muscle loss, which can slow metabolism and make it harder to maintain strength and mobility.

Best Approach:

• Low-intensity steady-state (LISS): Walking, cycling, or swimming for 30–45 minutes
• High-intensity interval training (HIIT): Short bursts of intense effort followed by rest, great for fat loss without excessive muscle breakdown
• 2–3 sessions per week for heart health and stamina

Finding the Right Balance

For optimal health, a combination of both is ideal. A good weekly plan could look like this:

• 3 days of strength training (focus on major muscle groups)
• 2–3 days of cardio (mix of LISS and HIIT)
• Active recovery days with walking, stretching, or mobility work

 

Both weight training and cardio play essential roles in ageing well. Strength training keeps muscles strong and metabolism high, while cardio supports heart health and endurance. Finding the right balance ensures longevity, mobility, and overall well-being for men over 50.

 

[kingstonkid]

I do this to keep everything stretched and ready for fun LOL

 

https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTIdpbEHIdTKZmKdalWyNlHMJJ3j7kWSi9n3A&s

[harryviking]

15 hours ago, CharlieH said:

https://www.ericfavre.com/lifestyle/uk/wp-content/uploads/sites/15/2021/09/seniors-entrainement.jpg

 

As men age, maintaining strength, endurance, and overall health becomes a priority. But should you focus on weight training or cardio? The answer isn’t one-size-fits-all—it depends on your goals, lifestyle, and overall health.

The Case for Weight Training

Strength training is crucial for men over 50 because muscle mass naturally declines with age. Resistance exercises—whether using dumbbells, kettlebells, or body weight—help maintain muscle, boost metabolism, and strengthen bones, reducing the risk of osteoporosis. Regular weight training also improves joint stability, posture, and even testosterone levels.

Best Approach:

• Train at least 3 times per week
• Focus on compound movements (squats, deadlifts, presses)
• Use moderate to heavy resistance (8–15 reps per set)

The Role of Cardio

Cardio improves heart health, lung capacity, and circulation. It also aids in fat loss and endurance. However, excessive cardio without strength training can lead to muscle loss, which can slow metabolism and make it harder to maintain strength and mobility.

Best Approach:

• Low-intensity steady-state (LISS): Walking, cycling, or swimming for 30–45 minutes
• High-intensity interval training (HIIT): Short bursts of intense effort followed by rest, great for fat loss without excessive muscle breakdown
• 2–3 sessions per week for heart health and stamina

Finding the Right Balance

For optimal health, a combination of both is ideal. A good weekly plan could look like this:

• 3 days of strength training (focus on major muscle groups)
• 2–3 days of cardio (mix of LISS and HIIT)
• Active recovery days with walking, stretching, or mobility work

 

Both weight training and cardio play essential roles in ageing well. Strength training keeps muscles strong and metabolism high, while cardio supports heart health and endurance. Finding the right balance ensures longevity, mobility, and overall well-being for men over 50.

 

Lung health in a country with air quality like a gas chamber??? LOL! You must be joking! 😂

[cab driver]

I love playing Pickleball, Tennis, Beach Paddle and Badminton too, it keeps me fit agile and improves reflexes etc.  I’am 72 and find it fun and social as well.  I fact that’s what keeps me young and motivated, there are guys I run with in there 80’s.  One did the 10k run in Bangkok.  Running wasn’t mentioned, I enjoy it as well

[Harrisfan]

Walk to restaurants and back. Do push ups. 

[ChrisKC]

On 2/19/2025 at 6:18 AM, harryviking said:

Lung health in a country with air quality like a gas chamber??? LOL! You must be joking! 😂

Don't shoot the messenger - the OP is right!

 

Your position appears to suggest that doing nothing is a waste because the smog will kill your lungs anyway!

 

Regular purposeful exercising helps resist environmental issues and contributes to maintaining a healthy immune system!

 

I live under the same conditions here in Thailand as others.

 

Arising from my regular exercising: biking, running, walking and working out on my home gym I enjoy perfect health, going through 80 years old last week, with feelings of not ever being specially affected by the air quality!

 

I readily accept that many others do not enjoy what I have re my health and fitness!

 

 

 

[quake]

45 minutes most days

20 min cross-trainer.

25 min dumbbells, 225 reps on each arm. over head push, hammers. curls. 

 

 

[The Legend]

I'm looking for a simple routine to:

 

A. Get rid of my lower back pain.

B. Strengthen arms, upper body

C. Raise metabolism

 

I exercise now a few times a week, but struggle with motivation. I was up to 60 days but injured myself (I'm ok).

 

I'm overwhelmed with video instructions and guru.

 

I'm now doing cat/cow, frogs, yoga position back stretch (?), plank, leg lift, pelvic whatever's, general loosening up upper body and arms, posture thingys.

 

I walk around 35-40k steps per week.

 

If I can do 90 days and have good attitude I'll join a gym.

 

I'm in pretty good shape 64, passed physical including cardio. Good BMI. Arms are weak, lost all my upper body muscle. I do take enalipril for hbp

 

Help 🙏

[KhunLA]

Yea, muscle atrophy is a bitch as we age.  Also loss a lot of upper body muscle mass.

 

Balance would be just toning weight lifting, or just a wee bit more, to try to build back what lost already.   Nothing heavy to avoid injury to tendon & ligaments.  Or just do resistance exercising, after toning reps, till exhausted.  Will avoid tearing anything, while hopefully building a wee bit back.

 

Might consider adding some creatine to your diet.

[alex8912]

Weight training is best. Can definitely increase weight amounts in your 50's and 60's + 3/4x a week best. Sure cardio ok too but everyone older seems to constantly complain about back pain,  hip pain etc and never lift weights regularly. 

[Expat68]

Power Yoga