Cardio or strength training after 40: which matters more?
Updated 29 October 2026
Both. UK guidelines ask adults for 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, and strength work on at least two days a week. They do different jobs, so one does not replace the other. If you only do one now, add the other in small steps.
What each one does
- Aerobic activity, such as brisk walking, cycling or swimming, is what the 150 minutes is for. The NHS gives examples.
- Strength work keeps muscles and bones strong. The UK Chief Medical Officers ask for it on at least two days a week.
- From 65, the NHS adds balance and flexibility to those two days.
Fitting both in
| Aerobic | Strength | |
|---|---|---|
| Monday | 30 minute brisk walk | 20 minute whole body |
| Tuesday | 30 minute walk or cycle | |
| Wednesday | 30 minute brisk walk | |
| Thursday | 30 minute walk or swim | 20 minute whole body |
| Saturday | 30 minute walk |
Strength and aerobic work can be on the same day or different days. Start your strength days with the routine in Strength training at home without equipment, and check your baseline with the home strength test.
Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.
Questions people also ask
- Can I do cardio and strength on the same day?
- Yes. The NHS says strength activities can be on the same or different days as aerobic activity.
- Does strength training count toward the 150 minutes?
- Not usually. The NHS says strength work is done in addition to the 150 minutes, because it is not always aerobic.
Find out where you stand.
Take Ojafi's free strength check and get a plan built around your week, your food and your joints.
Take the strength checkSources
- NHS: Physical activity guidelines for adults aged 19 to 64
- UK Chief Medical Officers: Physical activity for adults and older adults
- NHS: Physical activity guidelines for older adults
Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.