Strength or Conditioning? Which one is better?
Strength or cardio? It's a tricky question because everyone's different, but one thing's for sure: after hitting the big 5-0, strength training is a must. How often should you do it? How heavy? What's the best approach? There are countless questions and options out there.
I still vividly recall my first workout that combined both strength and cardio at an intense level. I was in my early thirties. It consisted of back squats, kettlebell swings, and 400-meter sprints. That session was addictive, and for the next 18 years, my training was filled with workouts that left me feeling invigorated, accomplished, and strong. However, hitting 50 brought about some changes. It's no surprise, really—muscle mass decreases, bone density diminishes, and metabolism slows down.
One thing became abundantly clear: I didn't want to abandon those empowering workouts that blended strength and conditioning. But I had to adapt to the changes I was experiencing in body composition, performance, and the increased risk of injury. Despite training just as hard as I had 18 years earlier, I was gaining body fat, getting injured more frequently, and feeling less energetic.
So, is it strength or conditioning? The answer lies in having a plan tailored to our age that accommodates both, allowing us to feel good, witness changes, and maintain our health. This means prioritizing a dedicated strength practice above all else. I'm not suggesting you need to constantly lift heavy weights, but rather, building muscle should be priority number one. Muscle equates to a healthy metabolism, improved brain function, better aging, and reduced risk of injury.
Here's how I structure most of my sessions:
10 minutes for warming up, ensuring I break a sweat and get ready to go.
5 minutes for prep work, getting ready for the movements planned for the workout.
15-20 minutes dedicated to strength training, focusing on 2-3 exercises that promote strength development. Squats, deadlifts, presses—starting with lighter weights is perfectly fine. Even my 87-year-old mom does these with light dumbbells and bands.
Followed by another 15-20 minutes of intense strength and conditioning workouts incorporating activities like running, rowing, biking, push-ups, and burpees—anything to get the heart pumping.
I stick to this type of training regimen 4-5 times a week. On rest days, I engage in activities like walking, hiking, biking, allowing my body to recover for the next round. So far, it's been effective for me.
If you're over 50 and looking to shake things up for better results, shoot us an email. We're launching a 6-week program aimed at helping you reach your goals. This is what we do, and we're here to help you chart your path forward. The first step? Schedule a consultation with us to see if it's the right fit for you.
Looking forward to seeing you in the gym!
Aaron Leventhal CSCS, PN1