Why Weights Are the New Cardio.
Strength training is the missing link to sustainable weight loss
If you have ever blamed your metabolism for slowing down after 30, 40 or 50 you are not alone. But the truth is, it is not your metabolism that stalls. It is your muscle mass that starts to decline. And muscle is the very thing that keeps your metabolism strong, your hormones balanced, and your energy stable.
That is why weight training is no longer optional. It is the key to transforming your body from the inside out. Whether your goal is fat loss, energy, fertility, hormone balance, or aging well, building and maintaining muscle is your best strategy. You do not have to be a gym rat or lift heavy right away. You just have to find a routine that works for you, that you can commit to, and that fits your lifestyle.
Why weight training works
Strength training does more than tone your body. It keeps your metabolism active even when you are not working out. Muscle tissue burns more calories at rest than fat, which means the more lean muscle you have, the more efficiently your body burns fat.
It also improves how your body processes carbohydrates, supports your joints, protects your bones, and plays a major role in hormone regulation. For women, this is especially important during perimenopause and menopause when hormonal shifts can lead to fat gain around the belly. Lifting weights helps preserve muscle and keeps your metabolism steady.
Strength training builds confidence and gives you energy that lasts. You feel stronger in your body and more capable in everyday life. And the best part is that it does not require hours in the gym or expensive gear. Just consistency.
Should I drop cardio?
You do not need to stop cardio if you love it. But if you have relied on running or cycling as your main weight loss strategy, it might not be the best tool for you anymore. Traditional cardio can increase hunger and stress the body, which may stall your progress. You can read more about that here: Walking vs Running for Weight Loss.
Many modern strength programs include built-in cardio through intervals, circuits, or dance-inspired formats. And if you are nervous about giving up cardio completely, remember that walking still counts. It is one of the best forms of movement for fat loss. Read more about that here: Walking for Weight Loss.
The benefits of strength training
Strength training does so much more than tone your body. It:
Increases your resting metabolism so you burn more calories at rest
Builds lean muscle and strengthens bones and joints
Improves posture and supports balance and mobility
Helps regulate blood sugar and reduce cravings
Lowers visceral fat, especially around the belly
Supports hormone balance at every age
Boosts mood and can even feel like active meditation
Promotes better sleep and lowers daily stress
Naturally tightens skin and supports a youthful look
Supports long-term fat loss without extreme restriction
Start where you are
If you are new to strength training, begin with something simple and approachable. All the resources below offer different levels, whether you are starting fresh or getting back into it. Start with 2 to 3 sessions per week and build from there as your body adapts. The goal is not perfection. It is building a habit that feels good, fits your life, and helps you feel stronger. Choose what works for you and let it grow with you.
Resources for Women
Fit by Mik: Free YouTube channel with short, beginner-friendly full-body workouts
Form by Sami Clarke: Paid app with sculpt and pilates-based strength classes
Sculpt Society: Subscription based workouts, live classes, and programs mixing both strength training and dance cardio
Resources for Men
ATHLEAN-X: Expertly designed programs for real, functional strength
Jeff Nippard: Science-backed muscle building and form-focused training
Fitbod App: Custom gym or home strength plans based on your goals
Resources for Everyone
1:1 Personal Training: great for kick-starting your strength training journey, learning proper form or dealing with past injuries. Can be virtual or in-person before you do it on your own.
Juice & Toya: Free YouTube workouts blending strength and cardio
Peleton App: Strength training for all levels
Centr App: Strength, HIIT, and wellness support all in one platform
Local gym or small group class (CrossFit or Pilates): Great for community, accountability, structure and results
This is your sign to pick up the weights
The shift to strength training is not just about aesthetics. It is about reclaiming your metabolism, aging in a healthy way, increasing your energy, supporting your hormones, and feeling strong in your own skin. You do not have to choose between being toned and being healthy. With the right approach, you can have both.
If cardio has never felt like your thing, you are in the right place. The science now supports what many of us have felt all along. There is always a way to build a lifestyle that works for you. Start small, stay consistent, and trust that building muscle is one of the smartest things you can do for your long-term health and sustainable weight loss.
It is never too late to begin. So toss that self-sabotage excuse out the window and start training in a way that helps you feel stronger, that you can commit to, that is sustainable, and that boosts your metabolism smartly without running yourself into the ground. Come join the club! Everyone is shy at first, only to discover that there is space for everyone.
Want a personalized weight loss plan that includes the right movement for you?
Book a free 15-mins consult with Coco Pierrel to know if Eat Shed Glow™ is right for you. No commitment, just clarity.
