From Cardio to Weights & Everything in Between

One of the most common questions I get has to do with transitioning from a cardio mindset to a weight lifting focused program and unfortunately the transition isn't as easy as just flipping the switch and picking up a dumbbell instead of hopping on the treadmill.

For years my main focus at the gym was on cardio style workouts, not only because I knew little about weight training, but also because I (and my fitness watch) knew that cardio burned the most calories in the shortest amount of time, which, let's be honest, was my main goal back in the day. I would spend hours on the stair master, spin bike or treadmill, glistening in sweat and feeling all sorts of accomplished, with little to show for it physique wise if I was really honest with myself. I had zero muscle definition and while I could run miles on end, I found myself quickly exhausted and feeling weak when I dared to join a kettlebell or lifting group class, which frustrated me immensely.

It was out of that frustration that I began to tweak my gym routine slightly, adding in more hiit based workouts with tons of burpees, treadmill sprints, kettlebell swings, light weighted movements and more, which still filled my need to burn calories, but also made me feel like I was working my way towards some muscle definition. I made up my own workouts daily (much like the #ffhiitchallenge ones I share with you guys on a weekly basis) and pushed my lungs and body to the limit week after week. While I truly did enjoy my time at the gym each day, I was also really exhausted if I was being totally honest with myself and knew that this way of working out was not sustainable long term and I needed to find a different solution that would fill both my cardio bunny cup, while also working on my strength game....hello Crossfit!

The day after my first Crossfit intro class I could barely move. I was so incredibly sore all over that I knew I had found my next fitness challenge! The Crossfit style workouts were just what I was looking for, combining both hiit cardio and strength in a way that would leave you breathless and your muscles exhausted after just a short 10 minute AMRAP. Needless to say, I was hooked and the fact that the workout didn't really allow for me to wear my fitness tracker unless I wanted it smashed by a weight, was an unexpected plus. Suddenly my need to hit a certain calorie goal each workout was gone and I could truly focus all my energy on getting stronger, rather than on burning calories. I began to appreciate that these workouts and my feeling of exhaustion and accomplishment spoke for themselves and I didn't need a fitness watch to tell me otherwise.

My time at a Crossfit gym not only taught me so much about weight lifting and truly gave me the foundation of strength I have today, but also showed me that calories burned was not in direct correlation to the caliber workout completed. I learned proper squat form, worked on my pull ups, perfected cleans, snatches and more and discovered how immensely empowering lifting weights could be. Moreover, I saw my muscles and stamina grow week after week and experienced firsthand the transformation that a body goes through when you exchange 10 mile runs for lifting heavy weights. As my body composition changed and I was liberated from being a slave to the fitness watch and calorie count, I truly started to see why so many trainers advocate for resistance training over cardio, it was a light bulb moment for me to say the least!

After years of Crossfit, where shorter workouts are the norm, I was ready to shift gears again, looking for something that offered longer workouts, still combining some cardio with resistance training, but more specifically, I was on the hunt for a fitness program that would leave me feeling energized rather than exhausted at the end of each session. Whereas my early gym days found me seeking out that max calorie burn and total feeling of depletion post workout, both my body and mind came to realize that there is value in following a workout program that brings progressive overload to your muscles, but that is also cognizant of not preventing your muscles from being able to recover by adding in too much cardio.

My hunt for a new program that checked all the boxes led me to discover circuit style resistance training and I haven't looked back since. While the occasional cardio circuits and once a week hiit session fills my cardio needs, the strength building exercises that dominate the program leave me feeling strong and energized post workout, a feeling I never got from my purely cardio training. As I reflect back on my fitness journey I think the main factors that allowed me to finally transition from being a calorie burn fiend to a weight training lover really have to do with longevity and my training goals. I no longer strive to burn X amount of calories, but rather I focus on selecting workouts that will allow me to age gracefully, keep me healthy and my body strong as I get older and most of all, allow me to walk the cities of the world with my husband for many years to come!