When it comes to fitness, there's often a debate over the best type of exercise to maximize health and performance. Should you focus on heavy lifting or high-intensity interval training (HIIT)? As someone who's been on this fitness journey for years (and as an athlete with asthma), I’ve learned that both methods offer distinct benefits, and combining them can lead to a more balanced and effective workout routine. My good friend, sports nutrition coach, and personal trainer, Robbie Hall and I discuss why in the video above and the blog post below:

Why Should You Consider Heavy Lifting?

Heavy lifting is all about building strength. When you lift heavy weights, your goal isn’t necessarily to burn calories during the workout itself, but to build muscle and increase your overall strength. Unlike cardio exercises, where you can track calorie burn in real-time, heavy lifting’s benefits are more subtle but long-lasting.

After a heavy lifting session, your body continues to burn calories as it repairs and rebuilds muscle fibers. This process not only helps you get stronger but also boosts your metabolism over time. The more muscle mass you have, the more calories your body burns at rest. It’s a slower, more sustained form of energy expenditure compared to the quick calorie burn you get from a HIIT session.

Another key benefit of heavy lifting is the way it trains your nervous system. When you lift heavy weights, your brain sends signals through your spinal cord to activate your muscles. Over time, this process becomes more efficient, allowing you to tap into deeper layers of muscle fibers that you might not use in everyday activities. This neural adaptation is what enables you to lift heavier weights as you progress.

Now, What About High-Intensity Interval Training (HIIT)?

HIIT, on the other hand, is designed to maximize energy expenditure in a short amount of time. During a HIIT workout, you push your body to its limits for brief intervals, followed by short periods of rest. The goal is to elevate your heart rate quickly and keep it high throughout the workout, which helps improve cardiovascular fitness and burn a significant amount of calories in a short period.

HIIT is also highly effective for training your heart. By repeatedly pushing your heart rate up and allowing it to recover, you’re essentially giving your heart a workout, making it stronger and more efficient. This kind of training is especially beneficial for improving your overall endurance, which can translate to better performance in other types of exercise, including heavy lifting.

So What if We Combine Heavy Lifting and HIIT?

The real magic happens when you combine heavy lifting with HIIT. By incorporating strength exercises into your HIIT routines, you can build muscle while also getting the cardiovascular benefits of high-intensity training. For example, you might start with a heavy lifting exercise like deadlifts or squats and then move into a burst of high-intensity cardio, like sprinting or jumping rope. This blend not only maximizes calorie burn but also helps you build strength and endurance simultaneously.

One of the reasons Robbie and I love combining these two methods is because it creates a well-rounded workout routine. When you mix heavy lifting with HIIT, you’re training multiple aspects of fitness—strength, endurance, cardiovascular health, and even flexibility if you throw some yoga into the mix. This holistic approach is not only more effective for achieving a balanced physique, but it’s also crucial for long-term health and longevity.

What if You Aren't an Athlete, then What Should You Do?

Fitness isn’t just about looking good or lifting heavier weights—it’s about preparing your body for the challenges of everyday life. Whether it’s carrying groceries, playing with your kids, or staying active well into your later years, the ultimate goal of any workout routine should be to enhance your quality of life.

As we age, our health span (how long we remain healthy and functional) becomes more important than our life span (how many years we actually are alive, even if we aren't highly functioning). Studies have shown that incorporating diverse forms of exercise, like heavy lifting and HIIT, can help extend our health span, allowing us to enjoy a high quality of life well into our senior years.

Peter Attia, MD and author of the New York Times best seller Outlive talks about the concept of the Centenarian Decathlon. The idea is to train for longevity by preparing your body to perform essential tasks even in old age. This includes everything from lifting weights to improving cardiovascular health, flexibility, and mobility. Therefore, by combining heavy lifting with HIIT, you’re not just training for the gym—you’re training for life.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.