Cardio vs. Strength Training: Which Gets Better Results After 40?

When I turned 40, it’s like my body changed overnight. Hangovers were way worse, my joints started to creak and croak, and now I grunt every time I get up from the sofa (true story!) 

I’m now 45 years old (yep, I’m not afraid to admit it) and my outlook on Health and Fitness is very different to when I was in my 20’s, even in my 30’s.  I don’t train as hard, but I train smarter and more effectively now.  I wish I had this knowledge when I was younger. But you know what they say, “Youth is wasted on the young”. Ha!

If you’re over 40, juggling work, family, and a social life, it can feel harder than ever to stay fit — and figuring out what type of training to focus on only adds to the confusion.

At my gym, Balmain Health Club, we hear this question all the time:

“Should I be doing more cardio or strength training?”

The truth is, both matter — but one gives you a much better return on effort once you hit 40.

Let’s break it down.

 

What Cardio Does Best

Cardiovascular training (like walking, running, cycling, or rowing) is great for:

  • Heart and lung health

  • Improving endurance

  • Reducing stress

  • Burning calories in the short term

If you’re just starting back after a break, cardio can help you ease into regular movement again. It’s simple, low-cost, and easy to fit into your schedule.

But here’s the catch:
Cardio burns calories while you’re doing it — not after. Once you stop moving, the calorie burn stops too.

That’s where strength training becomes a game changer.

The Power of Strength Training After 40

After the age of 30, most adults start losing 3–5% of muscle mass per decade — unless they actively train to keep it.
By 40 (and beyond), this loss affects:

  • Your metabolism (you burn fewer calories at rest)

  • Joint health and stability

  • Posture and energy levels

  • Overall strength and independence

Strength training reverses all of that.

When you lift weights or do resistance-based workouts, you:
✅ Build lean muscle
✅ Boost metabolism — even when resting
✅ Strengthen bones and joints
✅ Improve balance and coordination
✅ Reduce risk of injury

That’s why, for busy professionals and parents, strength training gives the best return on effort — especially when time is limited.

So, What’s the Ideal Mix?

You don’t have to choose one or the other.
The sweet spot for most people over 40 is:

  • 2–3 strength sessions per week (personal training or structured small-group workouts)

  • 1–2 cardio sessions per week (like a brisk walk, HIIT class, bike ride, or yoga flow)

That combination keeps your heart healthy, builds lean muscle, and supports long-term fat loss — without burning you out.

At Balmain Health Club, our personal trainers build programs around your lifestyle, stress levels, and recovery needs.
It’s not about training harder — it’s about training smarter.

The Real Results You’ll Notice

Within a few weeks of consistent strength training, you’ll likely notice:

  • Better posture and energy

  • Clothes fitting differently

  • More confidence in how your body feels and moves

And the best part? You’ll be building a body that supports you for decades, not just for the summer.

 

The Verdict: Strength First, Cardio for Support

 

If you’re over 40 and want long-term results — more strength, less fat, better energy — then strength training should be your foundation.

Cardio still has its place, but it’s the assistant coach, not the captain.

Start with 2 strength-based sessions a week and see how quickly your body responds.

 

Ready to Get Started?

At Balmain Health Club, our expert trainers help busy locals over 40 build strength, confidence, and sustainable habits.
We’ll create a personalised plan that fits your schedule — and gets results that last.

Visit us in the heart of Balmain, Rozelle & Sydney’s Inner West
Personal Training | Group Fitness | Supportive Local Community

Book your free consultation today and see what smart training can do for you.

 

As always, if you’ve made it this far, you’ve earned yourself a funny dad joke.  Here goes:

“I have just invented a Telepathic Air Freshener.  It makes scents when you think about it”

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