Should I invest in weight training or aerobics to lose weight faster?

Fitness / Date: 06-18-2025

There is a certain division of opinion among sports practitioners, especially because, with a huge number of different types of training, each person will defend their favorite . Taking into account the most popular objective, which would be the best practice for losing weight: weight training or aerobics?

While some choose weightlifting, others support treadmills and bicycles, after all, if the aim is to get in shape, they will be more useful because they will burn the fat reserves available in the body.

Why should you do strength training or aerobics?

First of all, keeping your body active is essential to having good heart health and avoiding a sedentary lifestyle. After all, it is through frequent physical activity that you will feel happier, more energetic and have a better quality of life.
However, there is no point in trying to change your routine behavior if your habits are not in line with your goals and personal tastes. In this case, choosing a modality that you prefer makes all the difference in the process!
It is with this mindset that many seek out weight training or aerobics, two different practices that can work together to provide a more active and healthy life. Both are incredible, and here you can check out some benefits that will motivate you to seek out at least one of them.

Benefits of bodybuilding

Bodybuilding is an intense, low-impact practice that can work all muscle groups in isolation. Using a training plan that is appropriate to your reality , you can train your entire body to achieve aesthetic goals or maintain your health.
At the same time, it is recommended for everyone, as long as they have the proper guidance! This is because, as weights are used during the exercises, it is important to have adequate support to avoid injuries and to progress safely.
Regular weight training can help you reach a variety of goals, including hypertrophy and weight loss. See further advantages of weight training below:

Excellent for burning fat stores.
Helps preserve and/or increase lean mass levels.
You continue to spend energy hours after training.
Great option for muscle strengthening (especially for those who play sports).

Benefits of aerobics

Aerobic training is a great option for those who want to strengthen their cardiorespiratory health , especially because you need stamina to support this type of activity.
It is also the type of training that makes the body more functional, after all, with a strengthened “core”, it is possible to improve the performance and cadence of training, in addition to fighting various types of diseases due to high immunity.
Unlike weight training, there are a multitude of aerobic activities that you can do in your routine. The most popular are:

Bicycle (indoor and outdoor).
Running and/or walking .
Dance .
Belt .
Jump .
Jump rope.
Among other modalities.

Regardless of the type of training (weight training or aerobic), the important thing is to keep your body active to have a good quality of life. Always remember the basic guidelines of the World Health Organization, so practice at least 300 minutes per week of moderate physical activity, or 150 minutes of more intense exercises .

Which is better for weight loss: aerobics or weight training?

There is a common belief that if the goal of the exercise is to lose weight, the best option will be aerobic exercise. This is because, as it tires, sweats and fatigues faster than weight training, it will be more efficient.
On the other hand, another group thinks that, when doing strength training, the focus will be on gaining muscle, therefore, the exercises will not promote the burning of fat stores.
However, it is important to note that the human body is intelligent and works according to its own rules . If you focus exclusively on aerobic exercise, one possible impact is the degradation of muscle mass, since the body will also use it as a source of energy.
To achieve efficient results, it is important to combine effective weight training with excellent aerobic training . Together, it is possible to burn more calories than expected, in addition to improving endurance and cardiorespiratory fitness.

Finally, if you combine both practices, it will be possible to preserve lean mass levels, burn fat stores and improve your quality of life.

For illustrative purposes, check below the calorie expenditure of each isolated practice.

Calorie expenditure of bodybuilding

It is important to remember that, even though it may not seem like much, it is still possible to burn more calories over the following hours due to the EPOC effect. This is because, due to the high intensity, the metabolism understands that the body is still active.

Aerobic caloric expenditure

Aerobic exercises, done separately from weight training, can burn a lot of calories. There are many options available, but remember that, depending on the workout, you can burn up to 1,000 calories!
However, remember that focusing exclusively on this modality is not as interesting when it comes to weight loss, so talk to your trainer or guardian to create a plan that suits your reality.

How much weight training and aerobics should I do per week?

Considering again what is published by the WHO, 300 minutes of moderate physical activity is the minimum to keep the body active and not fall into the sedentary group. Based on this guidance, if you are available to train from Monday to Friday, the recommended amount is 1 hour per day .
When organizing your training time, the ideal would be to do a good 45-minute weight training session and then 20 minutes of aerobics to complement the strength exercises and also help with weight loss.
There are other variables when planning your workouts, as some people can practice more than once a day, or are open to exercising their body for more than an hour. Remember that simple things work, and having the help of a physical education professional is essential to achieving your goals safely!