Is Strength Training Enough Exercise? (Here's the Science)
Weight training is one of the best things you can do for your body. It builds muscle, strengthens bones, improves posture, and makes everyday tasks easier. But here’s the question: if lifting weights is your main workout, is it enough to cover all your long-term health needs?
The answer: no—not if you want the full benefits of a strong cardiovascular system, disease prevention, and extended healthy years of life.
Why Lifting Alone Falls Short
Dr. Kenneth H. Cooper, the “Father of Aerobics,” has studied over 115,000 people through the Cooper Institute since 1970. More than five decades of research shows that the single most powerful type of exercise for long-term health is moderate to vigorous cardio—not just strength training.
Lifting is excellent for building strength, but most weight sessions:
- Don’t elevate your heart rate into the aerobic zone (60–85% of max) for a sustained period.
- Focus on sets with rest in between, allowing the heart rate to drop.
- Lack the continuous cardiovascular demand proven to protect your heart, brain, and overall lifespan.
The Science: How Cardio Works
When you do moderate to vigorous cardio:
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Your heart rate rises—forcing your heart to pump more blood with each beat. Over time, the heart muscle gets stronger and more efficient.
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Your breathing rate increases—pulling in more oxygen, which is delivered to your muscles via the bloodstream.
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Your cells adapt—mitochondria (your cells’ energy factories) multiply and work more efficiently, so your body can produce more energy with less fatigue.
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Blood vessels expand and strengthen—improving circulation and lowering blood pressure.
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Inflammation decreases—helping protect against chronic diseases, including heart disease, type 2 diabetes, and certain cancers like colon, breast, and lung.
- Immune function improves—helping your body better detect and fight off illness.
These changes don’t happen with resistance training alone. They require sustained cardiovascular demand.
The Heart Health Gap
“You can put a fresh coat of paint on a car, but if the engine is rusty and broken, it still won’t run.”
— Dr. Kenneth H. Cooper
Even the strongest, leanest muscles mean nothing if your heart and lungs—your body’s engine—aren’t trained to perform.
You can have incredible strength and muscle mass from weight training—but still have an undertrained cardiovascular system. That matters because:
- Cardiovascular fitness is your #1 defense against heart disease—the leading cause of death worldwide. In the U.S., 1 person dies every 34 minutes from it. It's preventable.
- It improves oxygen delivery, circulation, and stamina in daily life.
- Without it, you’re leaving the biggest health and longevity benefit on the table.
And it’s not just about getting older—heart attacks among adults ages 18–44 have increased by 66% since 2019. Cardio fitness matters at every age, not just in your later decades.
The Smart Move: Keep Lifting, Add Cardio
You don’t have to choose between them. Strength training builds muscle and bone density. Cardio protects your heart, brain, and lifespan. Together, they give you the most complete fitness foundation possible.
Why HupSix Fits Perfectly
If you need to add cardio but hate treadmills or repetitive machines, HupSix makes it easy to cover the gap:
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Fast-paced for 30 minutes of cardio you can do anytime
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Music-driven to keep you engaged
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Full-body movements that build strength, improve coordination, agility, and reaction time while delivering cardio benefits—all at once
Bottom Line
Weight training is vital—but it’s not the proven foundation for long-term health. Moderate to vigorous cardio is. Add it, and you’ll get the benefits no other form of exercise can match.
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Not Sure If It’s Right for You?
You don’t have to commit without trying it. HupSix comes with a 30-day full refund policy—no questions asked. Plus, if life gets busy or it’s just not your thing, you’ve got 12 months to send it back for a prorated return. Need help? We offer 1-on-1 support. You can send us a video of your workout, and we’ll give you personalized feedback to help you improve.
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