Why EVERYONE Needs to Lift Weights (and Why Cardio Alone Won’t Get You the Body You Want)

Alright people, it’s time to get real. If your workout routine looks like 45 minutes on the treadmill followed by some half-hearted stretches and maybe a few sit-ups, we need to have a chat.

Whether your goal is to get lean, build muscle, lose fat, or just stop feeling like you need five coffees to survive the day — lifting weights is the answer (not hanging out on the elliptical).

The Cardio Myth We’ve All Been Sold

For years, we’ve been told that cardio is the ultimate key to weight loss and staying fit. The fitness industry pushed this idea hard — endless running, hours on the elliptical, and those little calorie counters on machines that lie to you every time.

But here’s the thing:

• Cardio burns calories, but it doesn’t shape your body.
• Without muscle, your metabolism stays slower, so you burn fewer calories overall.
• Too much cardio can actually lead to muscle loss — which means you’ll lose weight but still feel soft and lack definition.

If your goal is to look lean, athletic, and strong — cardio alone won’t get you there. You need to lift weights.

Why Strength Training Changes EVERYTHING

When you lift weights — especially medium to heavy weights — some incredible things happen:

• You build lean muscle, which gives your body shape and definition.
• Your metabolism increases, so you burn more calories even when you’re doing nothing.
• You improve bone density, heart health, and hormone balance.
• You get stronger, which makes life easier — whether that’s carrying groceries or playing sports with your kids.
• You’re building a functional base for activities for the rest of your life; think about trying to get off the toilet or couch when you’re 80 if your muscles won’t let you.

Also, that “toned” look everyone talks about? That’s muscle. And you don’t get it from cardio — you get it from lifting.

For the Ladies:

The most common thing I’ve heard over my 16 years as a coach is this: “But I don’t want to get bulky!” Let me stop you right there.

That’s a myth. Women don’t produce enough testosterone to get bulky easily — you’d have to train like a bodybuilder, eat like it’s your job, and maybe take some “extra help” to build that kind of size. And trust me, I’ve been trying to get “bulky” for 15 years, it’s not THAT easy!

What you will get from lifting weights:

• A lean, defined, and sculpted body.
• A faster metabolism, so you burn more fat even at rest.
• Stronger bones, reducing your risk of osteoporosis.
• Better posture and fewer aches and pains.

For the Guys:

Fellas, if your idea of a workout is hitting the bench press and doing some curls, we need to talk. Real strength and aesthetics come from training your whole body with compound lifts and challenging weights.

What you get from proper strength training:

• More muscle and less fat.
• Increased testosterone and better hormone balance.
• Improved athletic performance and injury prevention.
• A body that’s built to last — strong, functional, and powerful.

And no, you don’t need to spend two hours in the gym every day to see results. Consistency and smart programming matter more than endless workouts.

The Science Backs It Up:

• A study in the American Journal of Clinical Nutrition found that people who lift weights increase their resting metabolism by about 7%, meaning they burn more calories even when chilling on the couch.
• Research from Harvard Medical School shows that strength training reduces body fat by up to 4% while increasing lean muscle mass — something cardio alone just can’t do.
• A 2018 study found that lifting weights reduces the risk of heart disease more effectively than cardio.

What’s the Right Balance?

I’m not saying you should ditch cardio entirely — it has its place. But if you want to build muscle, lose fat, and actually see changes in your body, strength training needs to be the foundation.

Here’s a simple breakdown (and this is how I train):

• Strength Training: 3-4x per week — focus on compound movements like squats, deadlifts, presses, and rows.
• Cardio: 1-2x per week — mix in some HIIT or steady-state for heart health and endurance.
• Active Recovery: Walks, mobility work, and low-impact movement, and sports to keep your body feeling good.

The Bottom Line:

Strength training isn’t just about building muscle — it’s about longevity, confidence, and health. If you’re still relying on cardio alone to reach your fitness goals, you’re missing out on some of the biggest benefits that weight training offers. Here’s why lifting needs to be a non-negotiable part of your routine:

1. Builds Muscle & Strength

• Muscle isn’t just for looks — it helps you stay strong and independent as you age.
• Strength training improves bone density, reducing the risk of fractures and osteoporosis.
• More muscle = better performance in sports, outdoor activities, and everyday life.

2. Boosts Metabolism & Burns Fat

• The more muscle you have, the more calories you burn at rest — even when you’re not working out.
• Lifting weights helps you lose fat while maintaining muscle, unlike cardio, which can burn both.
• It improves insulin sensitivity, helping regulate blood sugar and reducing the risk of diabetes.

3. Protects Your Joints & Prevents Injuries

• Strength training stabilizes your joints, making you less prone to injuries.
• It strengthens ligaments and tendons, keeping your body durable and resilient.
• Lifting with good form can help reduce chronic pain in areas like your knees, back, and shoulders.

4. Improves Mental Health & Confidence

• Strength training releases endorphins, helping to reduce stress, anxiety, and depression.
• Watching yourself get stronger every week builds self-confidence and discipline.
• There’s something empowering about knowing your body is capable and resilient.

5. Supports Heart Health & Longevity

• Lifting weights helps lower blood pressure and improves cardiovascular health.
• It reduces the risk of heart disease, diabetes, and osteoporosis.
• Studies show strength training extends lifespan and improves overall quality of life.

Weight training isn’t optional — it’s essential. If you want to feel your best, move well, and stay strong for the long haul, lifting needs to be part of your routine.

And if you’re not sure where to start, that’s where I come in. My Fit Dad Life offers programming and coaching tailored to busy parents and professionals who want to build strength, improve their health, and set an example for their kids.

My 8-week strength and aesthetics program is designed to help you get strong, lean, and confident — without living in the gym – click here to sign up, or check out the details below.

So let’s get lifting. You’ve got this.

Transform your fitness and lifestyle with this comprehensive 8-week program designed for busy people. This full-body, 3-day-per-week program focuses on building strength, improving energy, and fitting fitness into your schedule.

What’s Included:

• Personalized Guidance: A plan tailored to your goals, fitness level, and schedule.
• 3 Months of Ongoing Support: Stay on track with weekly check-ins, progress assessments, and expert advice.
• Comprehensive Fitness Tracking: Monitor your workouts, body metrics, and before-and-after photos right in the app.

Benefits of Using the App:

• Seamless Integration: Syncs with MyFitnessPal, Apple Health, Garmin, and Fitbit to keep all your fitness data in one place.
• Meal Prep & Nutrition Tools: Includes a macro calculator, meal prep guides, and access to delicious, family-friendly recipes.
• Progress Tracking: Easily log workouts, monitor progress, and celebrate your achievements
• 24/7 Access: Your plan, resources, and updates are always at your fingertips.

Benefits of Training with Me:

• Access to 14 years of coaching experience with proven methods for strength and conditioning.
• A supportive and relatable approach designed specifically for people on the go.
• Accountability to help you stay consistent and motivated throughout your journey.

This program is more than just workouts—it’s a sustainable, realistic approach to feeling stronger, healthier, and more confident while balancing the demands of parenthood.

When you’re balancing work, family, and the demands of a busy schedule, finding time to work out can feel like one more thing on an already packed to-do list. For people who are constantly on the move, a three-day full-body split workout program can be the ideal solution.

Every session in a three-day full-body split targets major muscle groups, covering upper body, lower body, and core in one go. This approach helps build balanced strength across the body, so you’re not leaving any areas underworked.

With full-body workouts spread across three non-consecutive days (like Monday, Wednesday, and Friday), your muscles have time to recover between sessions. For parents, this means you’re less likely to feel constantly sore and tired from workouts. This schedule helps prevent overtraining while still providing enough stimulus for growth and progress. Each workout challenges your muscles, but you have a day to rest and recover, helping to avoid burnout or injury.

A well-designed three-day split can be completed in 45-60 minutes per session. By focusing on compound exercises (like squats, deadlifts, bench presses, and rows), you’re using movements that work multiple muscle groups at once, building strength and burning calories efficiently. These workouts are effective for building strength and lean muscle, which also helps support long-term health and boosts metabolism – a win for parents who want to feel strong, fit, and energized without needing to spend hours on cardio.

Sign up now!