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Common Beginner Strength Training Myths: Fact or Myth?

Updated Feb 23, 2026

Myth
verdict
regarding sole superiority for weight loss
Claim EvaluatedCardio is superior to strength training for weight loss.
Muscle MetabolismMuscle tissue burns approximately 3-5 times more calories at rest per pound than fat tissue.
Lean Mass PreservationStrength training helps preserve or increase lean muscle mass during caloric deficit, mitigating metabolic slowdown.
EPOC EffectStrength training can lead to a greater and longer-lasting increase in post-exercise oxygen consumption (EPOC) compared to steady-state cardio, burning more calories after the workout.
Optimal StrategyCombining strength training with cardio provides superior body composition changes and long-term weight management outcomes.

What Does the Science Say?

While cardio often burns more calories during the exercise session itself, strength training builds and preserves lean muscle mass, which significantly boosts resting metabolic rate. This metabolic advantage, coupled with the extended post-exercise calorie burn (EPOC), makes strength training a critical component for sustainable fat loss and improving body composition, debunking the idea that cardio alone is superior.

AI Coach Tip

For effective and sustainable weight loss, prioritize incorporating both strength training and cardio into your routine. Aim for at least 2-3 full-body strength sessions per week to build muscle and boost your metabolism. An AI Weight Coach can help you design a balanced program tailored to your goals and fitness level.

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