Deciding whether to prioritize strength training or cardio is a question that plagues gym-goers and health-seekers worldwide, and Thai fitness enthusiasts are no exception. A recent article in GQ (GQ, 2025), along with a slew of emerging research, sheds new light on the debate, suggesting that a smart balance—not picking sides—is the true key to lifelong health, effective weight loss, and even brain wellness as we age. As Thailand faces its own health challenges, understanding how to tailor our routines to these findings is both timely and relevant.
At the heart of this conversation is the acknowledgment that both cardio and strength training confer unique and complementary benefits. Strength training, which involves lifting weights or performing resistance exercises, has a strong reputation for increasing lean muscle mass, boosting metabolism, improving bone density, and reducing the risk of injury (Harvard Study, via GQ). This is echoed by Adam Enaz, an NHS-registered clinical dietician, who notes, “Strength training is essential for vitality and overall well-being.” Intriguingly, a landmark Harvard study following over 10,500 men for 12 years found that those who gave priority to strength training maintained lower body fat percentages over the long term than those who focused solely on cardio, even though the latter burns more calories during the workout. This is an important point for Thai adults increasingly concerned with “ลงพุง” (central obesity) as they age—strength training helps maintain muscle, which in turn keeps calorie expenditure high, preventing the typical downward spiral of slowing metabolism and creeping waistlines.
Yet, it would be a mistake—“เสียโอกาส”—to ignore the vast and unique benefits of cardio exercise like running, cycling, HIIT, or simply a daily brisk walk. Cardiovascular workouts strengthen the heart and lungs, raise VO2 max, lower blood pressure, reduce the risk of strokes, and are scientifically linked to longer lifespans and improved mood due to endorphins (CNET, 2025). For Thai people, where non-communicable diseases (NCDs) such as hypertension and cardiovascular disease are escalating concerns, these cardio benefits are particularly salient. According to Dr. Shriram Nene, a cardiothoracic surgeon, cardio and strength training should be seen as “teams, not opponents” (IndiaTV, 2025). Research consistently points to the need for both modes to reduce various disease risks, including heart failure, diabetes, and even mental decline (The Manual, 2025).
For those in the Land of Smiles balancing cultural traditions, social obligations, and the pressures of urbanization, the next question is, how much of each is enough, and does the order matter? Expert Luiz Silva, head of fitness and wellbeing at Castle Royle, advises a minimum of two full-body strength sessions per week, and two cardio sessions, mixing long moderate-intensity bouts with shorter, harder efforts—a routine consistent with Thai Ministry of Public Health guidelines that recommend at least 150 minutes of moderate activity weekly (GQ, 2025). Whether you prefer to do both in one session is less important than ensuring you’re hitting both types during the week (CNET, 2025).
A persistent myth across Thailand’s gym community, echoed in online forums from Pantip to local Facebook groups, is that cardio “kills your gains”—meaning excessive running or biking will undo muscle growth. The reality is more nuanced. Prolonged, high-intensity cardio can deplete muscle glycogen, and if paired with inadequate nutrition (especially not enough carbohydrates or protein), the body may break down muscle for energy. However, as Luiz Silva points out, “it’s not cardio itself, but how you time and fuel your workouts.” For young Thai men and women worried about keeping a slim or toned body, this means you can safely enjoy both—just ensure proper nutrition, including 1.6 grams of protein per kilogram of body weight for muscle maintenance (GQ, 2025). Protein shakes, increasingly popular from Chiang Mai to Hat Yai, can be part of this strategy.
Cardio enthusiasts should pay special attention to healthy fats and ample carbohydrates, especially from traditional diets featuring rice, fish, and nuts, to optimize endurance. Hydration, already drilled into local runners braving Bangkok heat, is essential. And for strength seekers concerned about losing progress, recent insights suggest it’s wise to place cardio after weight training to reduce the “interference effect” (GQ, 2025). While the science isn’t settled, this advice is a practical guideline for Thai readers with busy schedules.
So, which should you prioritize? The consensus among experts and researchers is that it comes down to your goals, abilities, and—crucially—what you enjoy. For general fitness and health, Adam Enaz suggests two to three days of weights and a couple of cardio sessions. For those chasing “หุ่นดี” (good physique) or maximal muscle, increase resistance workouts to four or five days, with brief cardio add-ons. Key is to listen to your body and avoid injuries—a message that resonates in a country where workplace and recreational injuries remain high.
Given all this, what does an evidence-based weekly program look like for the average Thai adult?
- If training 2-3 days a week: mix 45 minutes of strength with 15-30 minutes of cardio (either HIIT or steady-state).
- If training 4 days: either three full-body/one cardio, or alternate upper/lower weights with short cardio add-ons.
- If training 5 days: more variety, but maintain at least one pure cardio session and the rest for weights (with add-on cardio, if desired).
Thailand’s unique context offers inspiration and obstacles. Daily lifestyles in the capital may limit outdoor cardio due to pollution, but fitness studios and community gyms abound in malls and office buildings, increasingly accessible even to busy office workers who “ฟิตหุ่นออฟฟิศ” (fit the office body). Rural Thais often get inadvertent cardio and strength from traditional livelihoods (farming, market work), though modern shifts to sedentary jobs may call for a more structured approach.
Historically, Thai culture has embraced movement through dance (รำไทย), Muay Thai training, walking meditation (เดินจงกรม), and temple community runs—activities that blend cardio and muscular engagement. Leveraging these traditions with current science can make fitness more sustainable and culturally resonant.
What about the future? Evidence from longitudinal studies suggests that middle-aged and older adults, especially those at risk of heart disease or diabetes, benefit substantially from both types of exercise. Recent Cochrane reviews highlight that regular, supervised cardiac rehabilitation, mixing aerobic and resistance work, improves both quality of life and functionality for heart failure patients (PubMed, 2019). Another PubMed study found strength training can normalize high blood pressure in older adults, particularly valuable as Thailand faces an ageing population (PubMed, 1999). Meanwhile, science is exploring potential links to brain health—emerging data points to benefits of both exercise types in fighting cognitive decline and dementia (The Manual, 2025).
In light of these findings, Thai fitness seekers are urged to:
- Create a weekly routine blending both cardio and strength, tailored to your age, goals, and enjoyment.
- Monitor your nutrition—make sure you get enough protein and carbohydrates, especially if you’re combining both workout types.
- Listen to your body, prioritize rest, and see a healthcare provider if you have chronic conditions or are starting a new routine.
- Get creative—incorporate Muay Thai, Thai dance, brisk local walks, or cycling into your cardio, and utilize resistance bands or bodyweight exercises for strength.
- Join community or gym groups for social support and motivation—a core part of Thai communal health traditions.
Ultimately, whether you lift weights at the gym on Sukhumvit, run laps in Lumphini Park, or follow a YouTube “บ้านออกกำลังกาย” (home workout) routine, the science tells us that variety is not just the “spice” but the “หลัก” (core) of fitness. Choose what you enjoy, mix things up, and enjoy the journey toward a healthier, happier you.
For further reading, see: GQ feature article, CNET on strength training and weight loss, Dr Shriram Nene’s breakdown, How to time your cardio, and new research on brain health.