Blog
I swapped cardio for strength training for a month, and here’s what actually happened
Celebrities such as Halle Berry and Jennifer Aniston have both spoken about how they began strength training later in life and the benefits it’s brought them. This got me curious, because I’d always thought cardio was the key to staying fit and full of energy: think brisk walks and swimming, with a bit of yoga for good measure. But could trading those cardio sessions for weights really be better?
I decided to put it to the test and do one month of strength training with no cardio at all. With a structured plan from fitness expert Emma Simarro in hand, I ditched my usual routine and embraced the world of squats and dumbbells. What happened next surprised me—physically and mentally.
What is strength training, and where to start?
Before picking up any weights, Emma walked me through the basics of strength training and why it’s more than just lifting heavy things. Here’s her expert advice for beginners.
Master form first: Start with bodyweight movements to nail your technique before adding weights.
Go full-body: Target all major muscle groups in each session to maximize benefits and save time.
Stick to a plan: Consistency beats chaos. A regular routine ensures you’re training each muscle group often enough to see results.
Progress over time: Whether it’s adding weight, reps or shortening rest periods, you need to gradually increase the challenge as your body gets stronger.
Don’t overdo it: Two to three sessions a week is enough to start seeing changes.
Be patient: Visible results can take 4-6 weeks—and that’s totally normal.
What also struck me from my time working with Emma is that the importance of strength training goes beyond aesthetic gains and short-term health benefits.
As we age, we naturally lose muscle and bone mass, which can increase our risk of falls, fractures, and conditions like osteoporosis.
Strength training protects your body long-term. Lifting weights improves muscle tone and boosts bone density, making it an essential element in staying strong and steady as the years go by. That alone felt like a good enough reason to start.
What I learned from strength training for a month
The plan was straightforward: three rotating full-body sessions per week. Each workout combined big compound movements like squats and shoulder presses that work multiple muscles at the same time.
There were a few isolation exercises that focus on single muscle groups like biceps and core finishers such as planks.
I started with just bodyweight to focus on form (and because I didn’t own any dumbbells), but with Emma’s guidance, I got creative. I started small, using cans of beans for resistance, and gradually leveled up to litre bottles of water, weighing around 1kg.
It wasn’t fancy, but it worked. It made those first few sessions feel accessible and unintimidating—before I was happy to use actual weights.
Week 1: The (deceptively) easy start
I eased into the first session with just my bodyweight, and honestly, it felt too easy. By workout two, I added light weights, and that changed everything. Suddenly, my muscles were shaking, I was sweating and my arms were on fire.
It was hard, but also kind of thrilling. I felt strong. Focused. Capable. It was the first time in a long time that a workout made me feel this empowered.
Week 2: Small wins equal big motivation
By the second week, things really started to click. I pushed myself to max out reps (doing as many as I possibly could), my technique improved and my go-to workout playlist gave me an energy boost.
But the biggest surprise? I could finally do one proper push-up—something I’ve never managed before.
I felt stronger already, and the mental boost with that tiny win was just as powerful as any physical changes that might come.
Week 3: Feeling energized
Over halfway through the challenge, I noticed something unexpected: I had way more energy; not just during workouts, but all day long. Unlike cardio, which often left me drained, strength training had me feeling clear-headed and confident. And I actually looked forward to each session.
My core felt tighter, my posture improved and I even noticed some small changes in my arms and shoulders—was that a bit of muscle definition coming through?
Week 4: Confidence, one dumbbell at a time
By the final week, I didn’t need reminders or motivation. I was in a groove. I’d progressed to heavier weights already and my form was much improved. I was feeling completely at home in this new routine.
Even more than the small physical changes, what stuck with me was the mental shift. I felt in control of my body, stronger in every sense, and proud of what I’d achieved in just four weeks.
My verdict on strength training
Swapping cardio for strength training didn’t just change my workouts, it changed my outlook. I started to gain visible changes to parts of my body, I had more energy, and a surprising amount of mental clarity. It felt like leveling up, not just in fitness, but in life.
Will I ditch cardio for good? No. I still love a long walk or a refreshing swim, but strength training has earned a permanent place in my weekly routine, and I’ve even bought myself my own dumbbells.
If you’re curious, start small. Grab some light dumbbells, follow a beginner plan, and give your body a few weeks. You might be surprised, like I was, by just how powerful you really are.
