The Truth About Strength and Fat Loss (and Why Cardio Alone Isn’t Cutting It)

Kyla Peavey
Mar 28
2 min read

If your goal is fat loss, you’ve probably been told some version of:

👉 “Just move more.”

👉 “Cut your calories.”

👉 “Do more cardio.”

And while cardio can help, it’s not the whole story.

In fact, if you're a woman over 35 trying to lose weight and get stronger, relying on cardio alone is one of the most common mistakes I see.

Let’s break this down.

🧠 Cardio vs. Strength: What’s Actually Happening?

Cardio burns calories—but only while you’re doing it.Once you’re done with your run, your calorie burn stops shortly after. That’s not bad, but it’s not efficient long term.
Strength training builds muscle—and muscle burns more calories at rest.
It also reshapes your body composition (how your body looks and feels) even if the scale doesn’t change much.
Cardio doesn’t prevent muscle loss—but lifting does.After 35, we naturally start losing muscle unless we actively train to keep it. Less muscle = slower metabolism = harder fat loss.

So no—cardio isn’t bad. But if you're trying to lose fat, protect your metabolism, and keep your energy high as you age, strength training needs to be front and center.

⚖️ The Ideal Combo: Lift + Move

2–4 strength sessions per week
Optional low-impact cardio like walking, cycling, or hiking for heart health and recovery
Mobility sessions to stay pain-free and moving well

This is exactly how I coach clients inside my Hybrid Coaching Program—where we focus on lifting for strength, moving for longevity, and fueling for performance.