It depends on what your number one goal is right now. If your goal is to lose weight, the most important things are being in a calorie deficit and hitting your step goal. Strength training still matters, but on a crazy busy day or a hard week, it's the one that can go on the back burner. If your goal is body recomposition or building muscle, lifting moves to the top of the list.
This is exactly what we work through in my coaching program. Every client fills out a game plan, and part of it is deciding which few things matter most for HER goal, so she knows what to protect when life gets busy and the needle keeps moving forward.
If my goal is to lose weight, what matters most?
Calories, then movement. Calories are king for fat loss, so staying close to your calorie goal is the #1 thing, with protein right behind it. Then your daily steps. We aim for 7,000+ a day, and a 5 to 10 minute walk after meals adds up faster than you'd think.
Strength training is important, and I want you lifting. But if you only have 20 minutes and a full day ahead, hitting your calories and getting your walk in will do more for the scale that week than a lift you had to cram in. Consistency over perfection. One skipped workout doesn't undo anything when the basics are handled.
If my goal is body recomposition, does that change?
Yes. When your goal is to lose fat and build muscle at the same time, or to change the shape of your body more than the number on the scale, strength training becomes a non-negotiable. Muscle is what changes how your clothes fit, and it supports your metabolism, blood sugar and bones as you get older.
For recomposition, eat enough and prioritize protein, lift 2 to 4 times a week, and follow progressive overload. The rule I give every client: start on the lower end of the rep range, and each week progress to the top end of the rep range. When you've reached the top end of the rep range, return to the lower end of the rep range and add weight.
I'm leaning out and not focusing so much on the number on the scale anymore, but I can definitely tell a difference in my body. My clothes fit better, my lifts are going up, and I feel amazing.Shari S., FitHer client
Can my priorities change over time?
They should. Let's say your goal is to lose 10 pounds. You lose those 10 pounds, and now your goal is body recomposition and building muscle. Your priorities shift with it, and so does your plan. Calories might move up toward maintenance, and lifting moves to the front.
There is absolutely NOTHING wrong with that switch. A fat-loss phase has an end date, and what comes after it is where a lot of women finally see their body change the way they wanted it to.
Why is it so hard to stick to the priorities on my own?
Because emotions get in the way. A bad weigh-in makes you want to add an hour of cardio. A great week makes you want to cut calories even lower. A stressful week makes you want to throw the whole plan out.
That's why it helps to have somebody helping you set those priorities and keeping you on them. In my check-ins, we look at your weekly averages instead of one day, decide what to focus on for the week ahead, and adjust when your goal changes. You can read more about how I coach sticking with a plan here.
What if I just don't want to lift?
Totally get it. There are entire weeks where I do not want to lift at all. I coach women on progressive overload every single day and I still have to talk myself into that early morning basement lift some weeks.
If the workout you keep skipping is an hour long, make it shorter before you decide you're not a lifter. Shorter workouts done more often build the habit, which is why I built the FitHer Daily 20: strength workouts of 20 minutes or less, at least 5 days a week, with a set of dumbbells. A 20-minute session counts.
Quick answers
Is cardio or weights better for weight loss?
For the number on the scale, your calorie deficit matters most, then daily steps. Strength training is still important because it protects your muscle while you lose fat, but it's the piece that can wait on a crazy busy day.
Do I need a gym to strength train?
No. We build strength programs for a full gym or for home with dumbbells, a bench and optional bands, and the Daily 20 only needs a set of dumbbells.
Can I lose fat without doing cardio?
Yes. Fat loss comes from your nutrition, and daily steps cover most of the movement you need. Keep the cardio you enjoy, and you don't have to add an hour of it to see results.
How do I know which goal to focus on?
Pick the one that matters most to you for the next few months, then decide the two or three habits that move it. In my coaching program, that's what the game plan is for, and we revisit it when your goal changes.
Written by Lindsay Clements
I'm the coach behind FitHer. I've coached 300+ women online over the last 5+ years, and I healed my own binge eating and postpartum metabolism issues before I ever coached anyone else.
Functional Nutrition and Metabolism Specialist · Certified Nutrition Coach · Certified Personal Trainer · M.S. in data analysis · U.S. Navy veteran (12+ years)
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