Why Weightlifting Might Be More Important Than Cardio

lifelongvegangirl
Aug 11
2 min read

When people think “exercise,” they often picture jogging, cycling, or hitting the elliptical. Cardio has long been the go-to for staying fit, and while it’s crucial for heart health, science is now showing that weightlifting may be the real key to living longer, stronger, and healthier especially as we age.

And here’s the kicker: the earlier you start, the bigger the payoff. Building strength in your 20s, 30s, or before you hit 40 creates a foundation that protects you for decades to come.

1. Muscle: Your Longevity Currency

Muscle isn’t just for athletes, it’s an essential organ for health. Around midlife, we naturally begin losing muscle mass in a process called sarcopenia, which can lead to weakness, slower metabolism, and reduced independence later in life.

A study in JAMA found that low muscle strength is a stronger predictor of early death than low muscle mass.
Resistance training is the most effective way to preserve and even rebuild muscle, no matter your age.

2. Weightlifting and Your Metabolism

More muscle means more calories burned (even when you’re sitting still).

Weightlifting increases resting metabolic rate.
It improves insulin sensitivity, lowering the risk of type 2 diabetes.
It supports healthy hormone balance, including testosterone and growth hormone, both of which help regulate energy and mood.

3. Stronger Bones, Fewer Injuries

Weightlifting strengthens bones as well as muscles.

Research in Osteoporosis International shows resistance training improves bone density and reduces fracture risk.
Strong muscles support better balance, coordination, and mobility. This is critical for avoiding falls and staying active into later decades.

4. Heart and Brain Benefits

Weight training isn’t just for biceps, it benefits your cardiovascular and cognitive health as well.

A Mayo Clinic study found that just 1–2 strength sessions per week can lower the risk of heart attack or stroke by up to 70%.
Lifting improves blood flow to the brain, enhancing focus and reducing the risk of cognitive decline.

5. Confidence and Mental Well-Being

The physical changes from weightlifting are obvious, but the mental shift is equally powerful. Tracking progress, feeling stronger, and lifting something you couldn’t a month ago boosts confidence, combats stress, and supports mental resilience.

Cardio is important but it’s only part of the picture. Weightlifting builds the strength, stability, and resilience your body needs to thrive at every age. And if you start before your 40s, you’ll have a head start against the natural declines that come with aging.

Bottom line: If you want to future-proof your body and mind, make strength training a non-negotiable part of your routine.