The question of whether strength training or endurance training is healthier occupies many people. While some regularly jog or cycle, others prefer to spend their time in the gym. Yet science shows: There is no clear winner. Both forms of exercise offer unique health benefits, and the best choice is often a combination of both.
Strength Training – More Than Just Muscle Building
Many associate strength training solely with bodybuilding or a muscular physique. In reality, regular strength training has far more positive effects on health.
It not only strengthens muscles but also bones, tendons, and joints. This reduces the risk of osteoporosis and everyday injuries. At the same time, posture improves and back pain can be reduced.
Another important benefit is its impact on metabolism. Muscle tissue consumes more energy at rest than fat tissue. Those who train with weights regularly increase their basal metabolic rate, making it easier to maintain a healthy body weight over the long term.
Studies also show that strength training regulates blood sugar, improves insulin sensitivity, and can reduce the risk of type 2 diabetes. Cardiovascular diseases occur significantly less frequently in physically active individuals.
Endurance Training – The Heart Loves Movement
Jogging, swimming, cycling, or brisk walking are classic endurance sports. They primarily train the heart and lungs.
Regular endurance training improves the body's oxygen supply and strengthens the cardiovascular system. The heart works more efficiently, blood pressure can decrease, and circulation improves.
Additionally, endurance training helps reduce stress. During movement, endorphins are released – the so-called happiness hormones. Many people report better mood, more energy, and more restful sleep after exercise.
The risk of heart attack, stroke, and other cardiovascular diseases is also significantly reduced by regular endurance training.
What Does Science Say?
Numerous scientific studies show that both strength and endurance training can increase life expectancy.
Especially interesting: People who combine both forms of exercise benefit the most. Research indicates that the combination of strength and endurance training is associated with the lowest risk of cardiovascular diseases, diabetes, and premature death.
While endurance training primarily strengthens the heart and lungs, strength training protects muscles, metabolism, and bone health. Together they complement each other perfectly.
Strength Training vs. Endurance Training – A Comparison
| Aspect | Strength Training | Endurance Training |
|---|---|---|
| Cardiovascular Health | ✓ Improved | ✓✓ Very Strong Effect |
| Muscle Building | ✓✓ Very High | Low |
| Fat Burning | High (long-term through higher basal metabolic rate) | High (during exertion) |
| Bone Health | ✓✓ Very Good | Good |
| Metabolism | ✓✓ Improves Insulin Sensitivity | ✓ Improves Insulin Sensitivity |
| Blood Pressure | Lowering | Lowering |
| Stress Reduction | Good | Very Good |
| Osteoporosis Prevention | ✓✓ Very Effective | Supportive |
| Life Expectancy | Increased | Increased |
| Best Effect | When Combined with Endurance Training | When Combined with Strength Training |
How Much Exercise Does the WHO Recommend?
The World Health Organization (WHO) recommends adults:
- At least 150 to 300 minutes of moderate aerobic physical activity per week or 75 to 150 minutes of vigorous activity.
- Additionally, strength training should be undertaken on at least two days per week, targeting all major muscle groups.
This combination offers the greatest health benefit according to current knowledge.
Who Benefits from What?
Those just starting with exercise or who are overweight can begin with walking, cycling, or swimming and gradually incorporate light strength training.
Older individuals benefit greatly from strength training as it prevents muscle loss, maintains mobility, and reduces the risk of falls.
People with significant stress or sedentary jobs should integrate both forms of training into their routine. Just three to four sessions per week can make a noticeable difference.
Conclusion
The question is not “Strength or Endurance?”, but rather “Why not both?”
Endurance training strengthens the heart, lungs, and cardiovascular system. Strength training builds muscles, protects bones and joints, and improves metabolism. Together they form the ideal foundation for a long, healthy, and active life.
The most crucial factor, however, remains consistency. Ultimately, the best sport is the one that brings joy and can be integrated into daily life in the long term. Those who move continuously and combine strength and endurance training make a sustainable investment in their health and quality of life.
Scientific Sources
- World Health Organization (WHO). WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO, 2020.
- World Health Organization (WHO). Physical Activity – Fact Sheet. Recommendations: 150–300 minutes of moderate aerobic activity and at least two strength training sessions per week.
- Momma H. et al. Muscle-strengthening activities are associated with lower risk of cardiovascular disease and all-cause mortality. JAMA Network Open, 2022.
- Garcia-Hermoso A. et al. Association of Aerobic and Muscle-Strengthening Physical Activity With All-Cause Mortality. British Journal of Sports Medicine, 2022.
- American College of Sports Medicine (ACSM). ACSM's Guidelines for Exercise Testing and Prescription. 11th edition, 2021.
- American Heart Association (AHA). Guidelines on physical activity and prevention of cardiovascular diseases.
