HIIT vs Strength Training

HIIT vs. Strength Training: Why Working Less Hard Might Be the Secret to Long-Term Results

Strength Training
May 30, 2025•3 min read

I used to go to a HIIT gym religiously. In fact, my own gym started as a HIIT studio. And let me be honest: I love a good HIIT workout. The music, the sweat, the energy—it’s addictive.

But here’s the kicker: even when I was doing HIIT six days a week, I couldn’t keep my weight down. I was exhausted, constantly hungry, and no matter how much I pushed, those last 10 pounds clung to me like glue.

It wasn’t until I stopped doing HIIT every day that I finally saw lasting change.

The Problem with HIIT-Only Training

HIIT (High-Intensity Interval Training) is marketed as the ultimate fat-burning solution. And don’t get me wrong—it has benefits:

  • Time-efficient calorie burn

  • Improved cardio fitness

  • That endorphin rush we all love

But for many people—especially beginners over 40—jumping straight into HIIT can backfire.

Here’s why:

  • It spikes your hunger. You burn through energy fast, and your body responds with intense cravings.

  • It doesn’t build much muscle. And without muscle, your metabolism slows down.

  • It’s stressful on the body. Cortisol (your stress hormone) stays elevated, making it harder to lose fat—especially around your midsection.

  • It increases injury risk for beginners.
    If you haven’t been consistently training, your joints, tendons, and muscles likely aren’t ready for explosive movements like jump squats and burpees. Most HIIT classes don’t take the time to teach proper form or offer scaled options—you’re expected to keep up, not catch up.

For people over 40 who are just getting started, this can lead to tweaks, strains, and setbacks before progress even begins.

Strength Training: The Underrated Hero

Once I transitioned to strength training as my primary focus, everything changed. I was working out less, recovering better, and finally seeing results that stuck.

Here’s what strength training does that HIIT can’t:

  • Builds lean muscle, which increases your resting metabolism

  • Improves insulin sensitivity and hormone balance

  • Supports joint health and bone density

  • Helps your body burn more fat—even at rest

And the best part? I didn’t have to give up cardio altogether. I just get it in on my runs, which I actually enjoy more now that I’m not burnt out.

Sustainable Results Require a Smarter Strategy

I know HIIT feels like you're “doing more,” but sometimes doing less—but doing it smarter—is exactly what your body needs.

You don’t need to leave every workout dripping with sweat and gasping for air to see progress. You need a program that:

  • Builds strength and muscle

  • Respects your recovery

  • Meets you where you are

  • And still makes you feel like a badass

That’s exactly why my gym evolved. We moved away from being a HIIT-only studio to a semi-private strength training program that helps people over 40 get stronger, move better, and lose fat—without running themselves into the ground.

Final Thoughts

If you love HIIT, I get it. I still do! But if your results have stalled… if your body feels more tired than toned… if you’re doing “everything right” and still not seeing the change you want—maybe it’s time to try a different approach.

Strength training changed everything for me.
And it might be the missing piece for you, too.

That said, what really matters is that you find what works for you.
The best workout isn’t the trendiest or the toughest—it’s the one you’ll do consistently, that fits your life, and that helps you get the results you want without breaking you in the process.

No matter what path you take, I just want you to win.

Want help getting started with a program that’s built for your goals and lifestyle?

Click here to book your consultation and let’s build strength the smart way. https://api.leadconnectorhq.com/widget/booking/qWeQroB8lllCgQSZ1kyW

Back to Blog