If You Could Only Choose ONE Workout... Make It This

Resistance Training vs. HIIT: Why Lifting Weights Delivers Bigger, Longer-Lasting Results

If you’re short on time and looking for the “best” workout, you’ve likely heard the hype: HIIT burns fat fast. It’s intense. It’s efficient. But what if we told you there’s a smarter, more sustainable form of training that does more than just burn calories — it transforms your body, metabolism, and longevity?

Spoiler: it’s resistance training — and if you could only choose one form of exercise for long-term results, this should be it.

Let’s break down why:

1. Resistance Training Builds Muscle — Which Burns More Calories 24/7

Unlike HIIT, which primarily spikes calorie burn during the workout, resistance training increases your resting metabolic rate by building lean muscle mass.

Fact: Every pound of muscle burns ~6–10 calories per day at rest, compared to fat, which burns only 2. This means even when you’re bingeing Netflix or sleeping, your body is burning more just from lifting consistently.

2. Lifting Improves Body Composition More Effectively

HIIT can help with calorie burn, but resistance training shapes your body by building lean mass and decreasing fat — not just shrinking you down.

Study Spotlight: A 2021 meta-analysis in Sports Medicine found resistance training to be more effective than HIIT or cardio alone for improving body composition, especially in women.

3. Long-Term Hormonal Benefits Favor Strength Training

Lifting weights improves insulin sensitivity, supports thyroid function, and increases testosterone (in both men and women) — all of which promote fat loss and better energy levels.

HIIT? It can spike cortisol when overdone — leading to stalled progress and burnout.

4. It’s Joint-Friendly and Adaptable for Every Fitness Level

While HIIT often involves high-impact movements that can strain joints, lifting is low-impact and highly modifiable. Whether you’re 25 or 65, you can (and should) be lifting weights.

Bonus: Strength training is especially beneficial for women over 40 dealing with menopause, joint stiffness, or bone loss.

5. Lifting Improves Performance and Longevity

From athletes to busy parents, strength training improves posture, power, mobility, and even brain function.

Longevity Link: A study in the British Journal of Sports Medicine found people who strength train 1–2x per week reduce their risk of all-cause mortality by up to 23%.

So… Should You Ditch HIIT Altogether?

Not necessarily. HIIT has a place — especially for improving conditioning. But it should complement, not replace, your resistance training foundation. If you only have 2–3 workouts a week to commit to, focus on progressive strength training. It’s the workout that gives back for years.

Bottom Line: If you can only do one… make it strength.

It’s the most powerful tool for reshaping your body, improving metabolism, protecting joints, and promoting long-term health. No gimmicks. Just real results.

Want help building a simple, smart lifting routine tailored to you?

Join our beginner-friendly strength training groups or book a free consultation.