Strength training and cardio workouts for weight maintenance

Regular movement plays an important in your overall physical and mental wellbeing as you maintain your weight loss long term.

Two of the most effective forms of exercise for long-term weight maintenance are strength training and cardio. Together, they can help you preserve muscle mass, support heart health, and improve fitness, as well as make it easier to stay active in everyday life through a combination of both. And the best part is that neither requires a gym membership or complicated workout plan to be effective.

In this guide, we'll explore the benefits of strength training and cardio, how they differ, and simple ways to include both in a routine that feels realistic, enjoyable, and sustainable.

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?

We always say that the best form of exercise is the one you enjoy doing regularly. Even so, most people benefit from a combination of both strength training and cardio.

Strength training (also known as resistance training) involves making your muscles work against an opposing force so that they get stronger. Typically, you perform these exercises in repetitions. Examples include press-ups, lifting weights and working with resistance bands.

On the other hand, cardio includes any type of exercise that raises your heart rate for a prolonged period of time. Examples of cardiovascular exercises include walking, running, dancing, cycling, and swimming.

Why strength training matters during maintenance

Strength training is key to weight maintenance because it builds and preserves muscle tissue. Muscle is metabolically active, meaning it burns calories even when you’re resting. As a result, people with higher muscle mass tend to have higher basal metabolic rates (BMRs), helping them to burn more calories as part of their normal daily energy expenditure.

This is particularly important if you’ve lost a significant amount of weight, as weight loss often involves losing both fat and muscle mass. Regular strength training helps you protect and strengthen your muscles. Plus, it improves your mobility, bone density, and cognitive functioning, supporting healthy aging.

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
• tricep 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?

Kettlebell workouts

Kettlebell workouts are time-efficient because they combine strength training and cardiovascular conditioning. They can 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 can be much more enjoyable than many people expect. It might be a brisk walk while listening to your favourite podcast, dancing around the kitchen while making dinner, cycling with your family at the weekend, or taking the dog for a longer walk than usual. The best type of cardio is often the one that feels less like exercise and more like something you genuinely enjoy.

This is especially important during maintenance. Rather than forcing yourself through workouts you dread, focus on finding activities you look forward to doing. That's what makes movement sustainable over the long term and helps it become a natural part of your lifestyle rather than another item on your to-do list. Here are some examples you can integrate in your daily life, based on intensity level.

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
• 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’re moving your body all the time. It’s all about creating a habit of movement. 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

Pay attention to how you move 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 may be wondering which should come first. The truth is, there's no single right answer. The best approach often depends on your goals and what you want to get out of your workout.

For example, if improving your cardiovascular fitness or training towards an endurance goal is your main priority, it may make sense to do your cardio session first, while your energy levels are highest. On the other hand, if you're focusing on building strength or maintaining muscle mass, starting with strength training can help you perform those exercises with better form and technique before fatigue sets in.

This being said, you don't need to overthink it. For most people, the most important thing is finding a routine that feels manageable and fits into everyday life. Whether that's a brisk walk followed by a few bodyweight exercises, or a gym session that combines weights and cardio, consistency matters more than the order.

"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 Mansuri, Weight Loss Expert at myBMI

Building a routine you can stick to

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 workouts.
• 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 can play an important role in long-term weight maintenance. Strength training helps preserve and build muscle, while cardio supports heart health and overall fitness. For most people, a combination of the two offers the greatest benefits, but the best approach is the one you can enjoy and do consistently.

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

There isn't a one-size-fits-all answer, but including some form of strength training several times a week can help maintain muscle mass and support your long-term results. This could be anything from weightlifting and resistance bands to Pilates or bodyweight exercises at home.

What is the best cardio exercise for weight maintenance?

The best cardio exercise is the one you enjoy enough to keep doing. Walking, cycling, swimming, dancing, jogging and hiking can all support weight maintenance. Consistency is often more important than the specific activity you choose.

Can walking help maintain weight loss?

Yes. Walking is a simple, accessible form of cardio that can contribute to weight maintenance, improve cardiovascular health and help you stay active throughout the week. Even small increases in your daily step count can make a difference over time.

Do I need a gym membership to maintain my weight?

Not at all. Many effective forms of strength training and cardio can be done at home or as part of everyday life. Walking, gardening, bodyweight exercises, resistance bands, yoga and Pilates can all help you stay active without setting foot in a gym.

Should I do cardio before or after strength training?

It depends on your goals. If improving your cardiovascular fitness is your priority, you may prefer to do cardio first. If you're focusing on preserving or building muscle, strength training first may be more beneficial. For most people, however, the order matters far less than consistently including both.

Does everyday movement count as exercise?

Absolutely. Taking the stairs, walking the dog, gardening, carrying shopping bags and staying active around the house all contribute to your overall activity levels. These small movements can add up and play an important role in supporting your health and weight maintenance goals.

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