Strength training and cardio workouts for weight maintenance

Staying active can make a real difference to both your physical and mental wellbeing during maintenance. And while there’s no single “best” way to move your body, strength training and cardio are two of the most effective forms of exercise for long-term weight maintenance. Together, they can help you preserve muscle, support your heart health, improve your fitness, and make everyday activities feel easier.

In this guide, we’ll explore the differences between strength training and cardio, the unique role each can play during maintenance, and simple ways to include both in a routine that feels realistic, enjoyable, and sustainable for you.

Key points

• Most people benefit from a combination of strength training and cardio to support long-term weight maintenance and overall health.
• You don't need a gym membership to stay active. Walking, bodyweight exercises, resistance bands and everyday movement all count.
• The best exercise routine is the one you enjoy and can maintain consistently, not the most intense or complicated one.

Do you need strength training, cardio, or both?

When it comes to maintenance, we always say that the best type of exercise is the one you enjoy and can stick with consistently. That said, most people benefit from including a mix of both strength training and cardio in their routine.

Strength training, sometimes called resistance training, involves working your muscles against a form of resistance to help them become stronger over time. This could include lifting weights, using resistance bands, doing press-ups, or even using your own body weight. These exercises are usually performed in sets and repetitions.

Cardio, on the other hand, refers to activities that raise your heart rate and keep it elevated for a sustained period. Walking, cycling, swimming, running, and dancing are all great examples. Many forms of cardio can easily be built into daily life, making them an accessible way to support your health and wellbeing.

Why strength training matters during maintenance

Strength training can play an important role during maintenance because it helps you preserve and build muscle. This matters because muscle is metabolically active, meaning it uses energy even when you're at rest. While maintenance is about much more than calories alone, having a healthy amount of muscle can support your metabolism and help you maintain the progress you've worked hard to achieve.

This is especially important if you've lost a significant amount of weight. During weight loss, it's normal to lose some muscle alongside body fat. Including regular strength training in your routine can help protect and strengthen your muscles, supporting your long-term health and wellbeing as you move into maintenance.

The benefits go beyond weight maintenance, too. Strength training can improve mobility, support bone health, make everyday tasks feel easier, and help you stay strong and independent as you get older. Whether it's carrying shopping bags, climbing stairs, or keeping up with family life, maintaining muscle strength can make a real difference to how you feel day to day.

Beginner-friendly strength training workouts

You don’t need to be a regular gym-goer to start strength training. Here are some simple exercises you can try either at the gym or at home:

Resistance band workouts

Resistance bands are rubber or latex bands that provide tension when they’re stretched. The further you stretch the band, the harder your muscles work. Importantly, they are gentle on the joints, making them ideal if you are recovering from an injury. They're a low-cost investment if you want to add a little extra fire to your home workouts.

Arm workouts

You can do a variety of arm exercises at home to strengthen your shoulders, biceps, triceps, and the rest of your upper body. Strong arms and shoulders make everyday tasks much easier. Examples of arm workouts include:

• bicep curls
• shoulder presses
• lateral raises
• triceps workouts

To add more resistance and build strength over time, you can invest in a set of dumbbells to incorporate into your routine.

Leg workouts

Leg workouts target the large muscle groups in your lower body and often engage your core, making them highly efficient. By targeting multiple muscle groups at once, leg workouts improve balance and help prevent injuries. Examples include:

• squats
• lunges
• step-ups
• glute bridges

Core workouts

Your core includes your entire midsection, from your ribs down to your pelvis. Without a strong core, you may struggle with balance or experience lower back pain. Core strengthening exercises help alleviate these issues. Examples include:

• planks
• bird dogs
• dead bugs
• side planks

Yoga and Pilates are also excellent core workouts and naturally incorporate these movements. Why not try an online beginner class from your living room? You can find plenty videos online for free, on platforms such as YouTube.

Kettlebell workouts

Kettlebell workouts are time-efficient because they combine strength training and cardiovascular conditioning. They can also target several muscle groups simultaneously, depending on the exercise. Examples include:

• kettlebell swings
• goblet squats
• deadlifts
• Russian twists

What counts as cardio?

When people hear the word cardio, they often picture gruelling runs, sweaty gym sessions, or endless time on a treadmill. But cardio doesn’t need to look like that. The term “cardio” simply refers to any activity that raises your heart rate and keeps it elevated for a period of time, helping you support your heart health and improve your stamina over time.

Cardio workouts for weight maintenance

Cardio doesn't have to mean long runs or intense gym sessions. In fact, some of the best forms of cardio are often the ones that fit naturally into your life. It could be a brisk walk while catching up on your favourite podcast, dancing around the kitchen while making dinner, cycling with your family at the weekend, or taking the dog out for an extra long walk. When movement feels enjoyable, it's much easier to stick with.

This becomes especially important during maintenance. Rather than relying on workouts you feel you should do, focus on finding activities you genuinely look forward to. That's what helps turn exercise into a sustainable habit rather than another task on your to-do list.

Every bit of movement counts. Whether you prefer gentle activities or more challenging workouts, there are plenty of ways to incorporate cardio into your routine. Here are some examples, grouped by intensity level, to help you find what works best for you.

Low-impact cardio

Low-impact cardio is ideal for protecting your joints while staying active. Because these activities place less stress on the body, they are easier to recover from and can be done more frequently. Examples include:

• brisk walking
• swimming
• cycling
• rowing

Moderate-to-high intensity cardio

Moderate-to-high intensity workouts are designed to get your heart rate up even more and build cardiovascular endurance. Examples include:

• hiking
• jogging or running
• dancing
• interval training

High-intensity cardio is sometimes viewed as something to endure rather than enjoy, but the trick is finding an activity you like. If you enjoy taking a dance class with friends, you’re far more likely to stick with it. Consistency will always beat intensity.

Everyday movement counts too!

Exercise is often seen as a separate event from daily life, something you do after work and only at the gym. But in reality, you should find ways of moving your body all the time. It’s all about creating a habit of it because, despite modern working conditions for many of us, humans aren’t meant to be sedentary for eight hours every day. Everyday activities that can count towards your movement goals include:

• Taking the stairs instead of the elevator whenever possible
• Spending the afternoon out gardening
• A good cleaning session, the more vacuum pushes the better!
• A day out shopping, carrying bags as you stroll around the town centre
• If possible, getting off the bus one or two stops before your destination for a nice stroll before your destination

All these extra bits of movement add up over time. Pay attention to your activity throughout the day and look for small ways to be more intentional. Exercise doesn't need to be complicated to be effective.

Should you do cardio before or after weights?

If you're trying to include both cardio and strength training in your routine,you might be wondering which should come first. But there's no single "right" answer. The best approach depends on your goals, your preferences, and what feels most realistic for your lifestyle.

For example, if you're focused on improving your cardiovascular fitness or training for an endurance event, you may prefer to start with cardio while your energy levels are at their highest. If your priority is preserving or building muscle during maintenance, beginning with strength training can help you perform exercises with better form and technique before you start to feel fatigued.

That said, it's easy to get caught up in the details when the bigger picture matters most. During maintenance, consistency will have a much greater impact than the order of your workouts. Whether that's heading out for a brisk walk before doing some bodyweight exercises at home, or combining weights and cardio in a gym session, finding a routine you can stick to is what really counts.

"Many people worry about whether they're doing cardio and strength training in the 'right' order, but it's usually more important to think about your overall goal. If you'd like to improve your fitness, starting with cardio may be helpful. If preserving or building muscle is your priority, try strength training first. Ultimately, the best workout is the one that feels realistic, enjoyable, and sustainable for you."

Niya MansuriPrescribing Pharmacist

Building a routine you can stick to

As discussed, when it comes to maintaining weight loss, consistency matters far more than having the "perfect" exercise plan. The best routine is one that fits around your life and feels realistic to keep up months and years from now, not just for a few weeks.

Instead of aiming for intense workouts every day, focus on building regular movement into your week and finding activities that you genuinely enjoy.

Some ways to make exercise more sustainable include:

• Think beyond the gym. Walking, gardening, swimming, cycling, playing with your children or taking the stairs all contribute to an active lifestyle.
• Aim to move regularly. A few shorter sessions each week can be easier to maintain than occasional long and intense workouts, which might leave you burnt out.
• Include some form of strength training. This can help preserve muscle mass and support long-term weight maintenance, whether that's Pilates, resistance bands, bodyweight exercises or weight training.
• Choose activities you enjoy. You're much more likely to stick with movement that feels rewarding rather than something you dread.
• Focus on how exercise makes you feel. Better energy, strength, mobility and confidence can be just as motivating as changes on the scales.

Remember, maintenance isn't about exercising to "burn off" or “earn” food, but about finding a way of moving that helps you stay healthy, strong and active for the long term.

Exercise should support your life, not take over it

Whether it's a walk with a friend, a Pilates class, a few strength exercises at home, or a gym session you genuinely enjoy, the best routine is the one you can maintain consistently over time.

Of course, exercise is just one part of long-term success. For a complete look at the habits, mindset and strategies that can help you protect your progress, we have just the guide for you!

FAQs

Is strength training or cardio better for weight maintenance?

Both strength training and cardio can support long-term weight maintenance, but they offer different benefits. Strength training helps preserve and build muscle, while cardio supports heart health, fitness, and overall wellbeing. For most people, a combination of the two works best. The most effective exercise plan isn't necessarily the most intense. It's the one you enjoy enough to stick with over time.

How often should I do strength training to maintain weight loss?

There's no single number that's right for everyone. The ideal amount depends on your fitness level, lifestyle, and goals. As a general guide, incorporating strength training into your routine a few times a week can help maintain muscle mass and support your long-term results. This could include anything from weightlifting and resistance band workouts to Pilates or simple bodyweight exercises at home.

What is the best cardio exercise for weight maintenance?

The best type of cardio is the one that fits into your life and feels enjoyable. Walking, cycling, swimming, dancing, jogging, and hiking can all support weight maintenance. Rather than searching for the "perfect" workout, focus on finding an activity you look forward to doing regularly.

Can walking help maintain weight loss?

Yes. Walking is one of the simplest and most accessible ways to stay active during maintenance. Regular walks can support your cardiovascular health, boost your mood, and help you maintain a healthy activity level throughout the week. Even small increases in your daily step count can add up over time.

Do I need a gym membership to maintain my weight?

Not at all! While some people enjoy the structure and variety a gym can offer, it's not essential for successful weight maintenance. Walking, gardening, home workouts, resistance bands, yoga, Pilates, and everyday physical activity can all help you stay active and support your long-term health goals.

Should I do cardio before or after strength training?

It depends on what you're hoping to achieve. If improving cardiovascular fitness is your main goal, you may prefer to do cardio first. If preserving or building muscle is your priority, starting with strength training may be more beneficial. That said, the order matters far less than making exercise a consistent part of your routine.

Does everyday movement count as exercise?

Absolutely. Staying active isn't just about planned workouts. Everyday activities such as taking the stairs, walking the dog, carrying shopping, gardening, or keeping up with household tasks all contribute to your overall movement. These smaller moments of activity can play an important role in supporting both your health and your weight maintenance goals.

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