Why Strength Training Beats Cardio for Fat Loss (Especially After 35)

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For years, many people believed cardio was the best way to lose weight. Running longer, sweating harder and burning more calories seemed like the obvious solution.

But for adults in Norwest, Bella Vista and the Hills District — particularly those over 35 — strength training consistently outperforms cardio for sustainable fat loss.

At Focus Health & Fitness, we prioritise structured resistance training because it builds lean muscle, supports metabolism and improves long-term body composition.

The Problem With Cardio-Only Fat Loss

Cardio burns calories during the session, but it does little to increase long-term metabolic rate. Excessive cardio can also:

Increase stress hormones
Reduce muscle mass if not supported properly
Lead to overuse injuries
Plateau quickly without progression

For adults balancing work, family and recovery demands, this approach often leads to frustration.

Why Strength Training Works Better

Strength training improves fat loss in several key ways:

Builds lean muscle tissue
Increases resting metabolic rate
Improves insulin sensitivity
Supports hormonal balance
Enhances posture and joint health

The more lean muscle you carry, the more calories your body burns at rest — even when you’re not exercising.

Fat Loss After 40 Requires a Smarter Approach

As muscle mass naturally declines with age, relying solely on cardio can accelerate the loss of lean tissue. Structured strength training becomes essential for preserving metabolism and maintaining long-term health.

Our personal training studio in Norwest & Bella Vista focuses on intelligent programming that balances strength, mobility and recovery.

Mobility & Recovery Support Better Results

Effective fat loss isn’t just about training hard — it’s about recovering well. We integrate mobility work and recovery-focused sessions such as Ryoga Stretch & Mobility to support joint health and nervous system balance.

Does Cardio Have a Role?

Yes — moderate cardio supports heart health and conditioning. But for body composition and sustainable fat loss, it should complement strength training, not replace it.