Episode Summary: Habits and Hustle - Episode 436: Tara LaFerrara: Why Strength Training Beats Cardio for Women's Long-Term Health

Introduction

In Episode 436 of the Habits and Hustle podcast, host Jennifer Cohen engages in a compelling discussion with fitness expert Tara LaFerrara on the superior benefits of strength training over cardio for women's long-term health. Released on March 28, 2025, this episode delves deep into the physiological and psychological advantages of strength training, debunking common myths surrounding cardio exercises and offering actionable insights for women seeking a balanced and effective fitness regimen.

1. The Cardio vs. Strength Training Debate

Tara LaFerrara opens the conversation by asserting the dominance of strength training in her fitness philosophy. She acknowledges the benefits of cardio but emphasizes its limitations compared to strength training.

• Strength Training's Superiority:
  Tara (00:40): “Strength training is always queen in my book. I'm not saying don't do cardio. I just recorded a podcast recently on this. Do cardio if it feels good, if you like it, if you enjoy it, awesome. Strength training is so much more valuable for women as we age, and I would highly recommend doing that over cardio.”

• Cardio's Role in Heart Health:
  Tara (00:50): “Cardio is great for your heart health and a multitude of other reasons. But you can get that without sitting on the StairMaster for 30 minutes or going out for a run when you don't like it.”

2. Mental Health and Cognitive Benefits

The conversation shifts to the mental and cognitive advantages of cardio, highlighting why some women might prefer it despite the physical benefits of strength training.

• Mental Clarity Through Cardio:
  Tara (01:11): “I feel better after I do cardio. Because you sweat more. Also, for my cognitive. For your mental health, for your brain to, like. For my brain to, like, really kind of activate, I need to do cardio.”

• Balancing Appetite and Exercise:
  Tara (01:30): “The downside of doing cardio is that I get so hungry and I end up eating triple the calories that I would otherwise not have had because of the amount of calories burned.”

3. The Challenge of Balancing Cardio and Strength Training

Jennifer and Tara explore the delicate balance between incorporating cardio and strength training into a fitness routine, addressing common challenges women face.

• Enjoyment vs. Habit:
  Jennifer (02:06): “Are you doing cardio because you truly enjoy it, or are you doing it because you're more chasing the sweat?”
  Tara (02:17): “Chasing the sweat.”

• Impact on Eating Habits:
  Tara (02:38): “If I do really intense cardio, not just me, when people do really intense cardio, they tend to eat a lot more.”

4. Shifting the Mindset Towards Strength Training

A pivotal part of the discussion addresses the mental shift required to prioritize strength training over cardio, despite the societal emphasis on cardio for fitness.

• Adopting a Growth Mindset:
  Jennifer (05:00): “There is a story that was told to us. Someone said something. Society tells us this thing for decades of our life, and you can't expect to just make that switch overnight.”

• Personal Transformation:
  Tara (06:31): “I used to do HIIT training six to seven days a week, all through my 20s, every day. And then I shifted to strength training because I saw the benefits beyond just the physical.”

5. Personal Experiences and Transformation

Tara shares her personal journey from being a cardio enthusiast to embracing strength training, highlighting the multifaceted benefits she experienced.

• Benefits Beyond Aesthetics:
  Tara (08:13): “But for me personally, like I never got into strength training to change my body. It was just solely about feeling better and not having to work as hard in the gym.”

• Enhanced Well-being:
  Tara (07:30): “I noticed my strength increase and I saw how much HIIT was hindering every other part of my life. My sleep was better, my skin was clearing up, I had more energy.”

6. The Role of Supplements in Fitness

The discussion transitions to the importance of supplements in supporting a strength training regimen, with Tara sharing her personal supplement routine.

• Essential Supplements:
  Tara (08:31): “I really only take protein and creatine. I think that there's a lot of supplements on the market that are mostly BS and they just want your money.”

• Creatine Benefits for Women:
  Jennifer (09:32): “Creatine is the most researched supplement on the planet, and the research I've seen is incredible for your cognitive benefits.”
  Tara (10:09): “Recovery is a night and day difference. I'm barely sore anymore. I do feel like it's helped the memory and cognition and then sleep.”

• Protein Intake:
  Jennifer (10:50): “I do take a protein powder once a day, typically, maybe sometimes twice a day if I need extra.”

7. Practical Tips for Incorporating Strength Training

To conclude the discussion, Tara offers practical advice for women looking to integrate strength training into their lives effectively.

• Starting Slow:
  Tara (09:32): “If someone gets bloated from creatine, start with the most basic kind and go for like 3 grams instead of 5 grams daily.”

• Consistency Over Intensity:
  Jennifer (05:29): “Stick in the crumminess or like, God, this is hard. It's not going to change overnight. But in a few months, you'll see the benefits.”

Key Takeaways

1. Strength Training Outpaces Cardio for Long-Term Health: While cardio benefits heart health, strength training offers more substantial advantages for muscle mass, metabolism, and longevity, especially for women.

2. Mental Health Benefits Are Multifaceted: Both cardio and strength training contribute positively to mental well-being, but strength training also enhances cognitive functions and provides sustained energy levels.

3. Balance and Mindset Are Crucial: Integrating both forms of exercise requires a balanced approach and a growth mindset to overcome societal conditioning and ingrained habits.

4. Supplements Should Support, Not Replace: Essential supplements like protein and creatine can enhance strength training results, but it's crucial to choose high-quality products and use them responsibly.

5. Personal Experience Guides Effective Fitness: Individual experiences vary, and finding a personalized fitness routine that aligns with one's lifestyle and preferences is key to long-term adherence and success.

Conclusion

Episode 436 of Habits and Hustle offers an insightful exploration into why strength training holds the upper hand over cardio for women's long-term health. Through Tara LaFerrara's expert insights and personal anecdotes, listeners gain a deeper understanding of the physical and mental benefits of strength training, the challenges of shifting fitness mindsets, and practical strategies to incorporate strength-focused routines into their daily lives. This episode serves as a valuable resource for women seeking to enhance their fitness journey with evidence-based practices and sustainable habits.