Lately, I’ve seen a lot of buzz online asking whether women (and even men) should ditch cardio and focus more on strength training—especially as we age. And as someone who has been coaching people in fitness for over 20 years, I get it. Trends come and go, but one question always remains:
“Should I do more strength training or more cardio?”
Let me share what I’ve learned—both from science and from coaching hundreds of clients right here in Kenya.
Why I Encourage Strength Training—Especially as We Age
I’ve trained women in their 20s and women in their 60s. And here’s what I’ve consistently seen: resistance training changes lives. It’s not just about looking toned—it’s about building the strength to move confidently, stay independent, and enjoy life.
When I train older adults—especially women—I see how strength work helps with:
1. Bone health – I’ve had clients who improved their bone density and avoided injuries simply by doing squats, rows, and presses consistently.
2. Metabolism – One lady told me, “Coach, ever since I started lifting, I eat better and feel less sluggish.” That’s muscle at work—it revs up your system even when you’re at rest.
3. Balance and mobility – I work with seniors too, and nothing brings me more joy than seeing them squat to pick up their grandkids with ease!
4. Confidence – Strength training isn’t just physical. I’ve seen shy beginners become bold and energetic just by realizing what their bodies can do.
And let me clear this up: You can lift weights even after 50. I’ve trained individuals who started strength training in their late 40s—and they’re thriving! You just need a plan, proper form, and consistency.
But I’m Still a Fan of Cardio—Here’s Why
While I love the barbell and bodyweight workouts, I also believe cardio still has its place.
When I take my clients out hiking or for weekend jogging sessions, I’m reminded how important it is to move for your heart and mind—not just your muscles.
Here’s why I include cardio in all my programs:
1. Heart health – Cardio helps prevent high blood pressure and heart disease.
2. Mental reset – A walk, jog, or dance class can do wonders when you’re stressed or low. I call it “movement therapy.”
3. Fat metabolism and stamina – Strength will help you build lean mass, but cardio is key if you want to improve endurance and support healthy fat metabolism.
You don’t need to run marathons. Even 30 minutes of walking, cycling, or dancing a few times a week does the trick.
So, Strength or Cardio? Here’s What I Recommend
You don’t need to pick one over the other. Do both—and adjust the balance as you go.
For women in midlife, I often recommend adding more strength training, since it helps with bone density, hormone balance, and muscle maintenance. But that doesn’t mean abandoning your morning walks or weekend jogs if they bring you joy.
Coach Philip
Here’s a sample weekly routine I use with my clients:
| Day | Focus |
|---|---|
| Monday | Lower body strength training (e.g., squats, glutes, core) |
| Tuesday | Moderate cardio (brisk walk, jog, cycling, aerobics or dance class) |
| Wednesday | Recovery day (stretching, yoga, swimming or a walk) |
| Thursday | Upper body or full-body strength training |
| Friday | Light cardio or mobility (walk, swim, or foam rolling) |
| Saturday | Fun activity (hike, bike ride, or team workout) |
| Sunday | Full rest or gentle stretching |
This routine works because it’s sustainable and flexible. You can swap days based on your energy and schedule.
Recovery Is Training, Too
One of the biggest lessons I’ve learned—both as a coach and personally—is the power of recovery. In our 20s, we can bounce back faster. But as we age, we need to rest smarter.
That means:
- Getting 7–8 hours of sleep
- Taking a full rest day (or at least a low-impact day)
- Doing mobility work—especially if you sit a lot
Recovery isn’t laziness. It’s what allows you to come back stronger and train consistently.
My Final Word
Whether you’re just starting out or you’ve been active for years, the key is balance. Don’t fall for the “only strength” or “only cardio” talk. You need both. According to the recommended guidelines we need
- Cardiorespiratory Training: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two, per week
- Resistance Training: Strength training for all major muscle groups at least two days per week
Strength training builds your foundation. Cardio keeps your engine running.
And when you mix the two with intentional recovery, the results go beyond the mirror—you feel more alive, more resilient, and more in control of your body. So go ahead—lift those weights, lace up for that walk, and trust that you’re building a stronger, healthier version of yourself. Need help getting started or finding your balance? I’d love to coach you.