As women over 50, staying fit and healthy often comes with new challenges such as slower metabolism, hormonal changes, and stubborn fat that just won’t budge.
One question often arises: cardio vs. strength training—which is better for fat burning?
The truth is, both play vital roles in a fat-loss routine. But they work in different ways.
If you know how they affect your body, you can make a routine that fits your lifestyle and goals instead of going against them.
The Basics of Cardio: Quick Fat Burn, Short-Term Impact
Cardiovascular exercises like walking, jogging, cycling, and dance workouts get your heart pumping and your body sweating.
When you do cardio, you burn calories immediately. A 30-minute brisk walk can burn 150–250 calories depending on your weight and pace.
But there’s a catch: the calories you burn stop burning when you stop working out. Cardio is excellent for burning calories in the moment, which helps with creating a calorie deficit necessary for fat loss.
However, its afterburn effect, known as EPOC (Excess Post-Exercise Oxygen Consumption), is relatively minimal compared to strength training.
Still, cardio offers important health benefits for women over 50. It improves heart health, helps control blood pressure, and boosts your mood and energy levels.
It’s also low-barrier and easy to start, making it ideal for beginners or those easing back into exercise.
The Power of Strength Training: Build Muscle, Burn Fat 24/7
Strength training, on the other hand, offers something cardio can’t: muscle growth. So even when you’re not working out, muscle burns calories because it is metabolically active.
For women over 50, this changes everything. Aging causes us to lose muscle mass naturally. This is called sarcopenia. When you have less muscle, your metabolism slows down and you store more fat. You can stop this trend by lifting weights, using resistance bands, or even doing exercises with your own body weight, like squats and push-ups.
A study by Schuenke et al., 2002, showed that after a full-body strength training session, participants’ resting metabolism stayed elevated for up to 38 hours. That means you’re still burning fat long after your workout ends.
Moreover, strength training improves bone density, reduces the risk of osteoporosis, and helps with balance and coordination, which are crucial as we get older.
READ ALSO: The Ultimate Strength Training Blueprint For Women Over 50
Cardio vs Strength Training: What the Science Says
So, when it comes to Cardio vs Strength Training, what burns more fat?
- Cardio burns more calories per minute during the workout.
- Strength training burns fewer calories during the session, but increases resting metabolic rate, which leads to long-term fat loss.
When paired together, they create a fat-burning powerhouse. Multiple studies confirm that combining strength and cardio leads to the most effective fat loss, especially for women navigating menopause, hormonal shifts, and age-related weight gain.
In fact, a study published in Obesity (2012) found that participants who did both cardio and strength training lost more fat and gained more muscle than those who did only one form of exercise.
READ ALSO: The Benefits Of Cardio Training For Women Over 50
Why Fabulous50s Method Works So Well
If you’re following Fabulous50s workouts, you’re already on the right track. Our method includes a balance of low-impact cardio and gentle strength training, tailored specifically for women over 50.
Each week, our routine includes:
- Cardio workouts to improve stamina and cardiovascular health.
- Strength sessions to tone muscles and fire up your metabolism.
- Stretching and mobility work to enhance flexibility and prevent injury.
This well-rounded approach ensures you’re not just burning fat during workouts, but long after you’ve finished.
And because our workouts are designed to be fun, approachable, and low-impact, they remove the intimidation factor that often comes with starting (or restarting) a fitness routine after 50.
READ ALSO: 10 Low-Impact Workouts That Work for Middle-Aged Women
How Muscle Boosts Fat Loss in Everyday Life
Here’s what makes strength training truly transformative, it redefines your body’s ability to burn fat all day. When you build lean muscle, your body requires more energy to maintain it. That means even at rest, your body becomes a fat-burning machine.
This is especially important for postmenopausal women. With age, hormonal shifts make fat loss harder, particularly around the belly. Muscle helps fight this. The more muscle you have, the more insulin-sensitive your body becomes, reducing belly fat and lowering your risk for metabolic diseases.
You don’t need heavy gym equipment. Simple 2–3 lb dumbbells, resistance bands, or bodyweight routines can do wonders if done consistently.
READ ALSO: How to Build Muscle and Get Stronger Over 50
Debunking Myths About Strength Training for Women Over 50
One major fear is: “Won’t lifting weights make me bulky?”
Absolutely not. Women naturally have lower levels of testosterone, so building big, bulky muscles is extremely difficult. Instead, strength training helps you create a leaner, more toned physique, while improving posture, reducing joint pain, and giving you more energy.
Another myth: “Isn’t cardio better for heart health?”
Both are excellent for your heart. But studies show that strength training also improves cardiovascular markers, including lowering blood pressure and improving cholesterol levels.
The key is balance and that’s where the Fabulous50s routine shines.
Combining Both for the Best Fat-Burning Results
If you’re serious about burning fat, building strength, and staying energized in your 50s and beyond, the smartest strategy is to combine both cardio and strength training.
Here’s what a balanced weekly plan might look like:
- 2–3 days of cardio (brisk walking, low-impact aerobics, dance routines)
- 2–3 days of strength training (upper body, lower body, core routines)
- 1–2 days of stretching or active recovery (yoga, stretching, light walks)
You don’t have to spend hours. Even 20–30 minutes a day of intentional movement can transform your metabolism, reshape your body, and boost your confidence.
Tips to Get Started and Stay Consistent
- Start small. If you’re new to strength training, begin with bodyweight moves like squats, wall push-ups, or chair exercises.
- Listen to your body. Modify movements as needed and focus on proper form over speed or weight.
- Stay consistent. The benefits of combining cardio and strength grow over time.
- Use resources made for you. Programs like Fabulous50s are specifically designed for women over 50, making it easier to stick to a plan that works.
Final Thoughts
So, when it comes to cardio vs. strength training, there’s no need to choose sides. Each offers unique benefits, and together, they deliver the most effective results.
For women over 50, combining both creates a balanced, sustainable path to fat loss, strength, energy, and long-term wellness. You don’t need extreme workouts or long hours in the gym.
With some planning, consistency, and the belief that your best years are still ahead, you can walk to your goals.
You’ve got this.
Explore More
If you’re adding strength training and cardio to your routine and want to build muscle effectively after 50, be sure to read this: How Much Protein Do You Need to Build Muscle Over 50?
For a more organized workout routine, you can also check out our 14-Day Glow-Up Fitness Challenge, which includes strength training, low-impact cardio, mobility exercises, stretching, and balance exercises that you can do to keep flexible and fit.
You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.
