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

Summary

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.

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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.”

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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.

Transcript

[A]

Hi, guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

[B]

Hey, friends, you're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Okay, what's your opinion? And I know it already. You don't even have to tell me. But I'm going to ask you anyway. Cardio versus strength training for women.

[A]

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. However, is cardio great for your heart, health, and multitude of other reasons? Absolutely. 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.

[B]

But you know the other thing about. Well, the thing with me with cardio is 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. Cardio. 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. Right? So there's like this, like, weird balance that you have to do. Right? Like, you have to constantly balance out. Like, if I do really intense cardio, not just me, when people do really intense cardio, they tend to eat a lot more. So how do you. How do you kind of rectify this problem? Right? Like, don't do cardio so that you won't eat as much. Because that's what happens, too. If I don't do my cardio, I definitely won't eat as much. I won't be as hungry.

[A]

Yeah, I think this is twofold. The first thing is, with cardio, are you doing it because you truly enjoy it, or are you doing it because you're more chasing the sweat?

[B]

Chasing the sweat.

[A]

Okay.

[B]

Yeah. And like I said, it's weight. It's also better. It's better for my brain, like, if. Because when I do strength training without doing cardio, I don't sweat very much. Like, maybe a little bit. And it doesn't. Like, my brain doesn't, like, get activated Like, I'm not as like sharp afterwards. Like, I'll be better than if I didn't do anything.

[A]

Right.

[B]

But to me, the combo of doing cardio plus strength training and the same workout is like the king if I had. When I have to choose one or the other. Even though I know intellectually strength training is better for me in terms of my body composition, if I only have time for one, I'll always go with cardio because I know that I'll make better choices during the day because of it. A lot of times, like, you know, I'll eat healthier food because I like, my brain is activated better, my mood is so much better, my energy levels are so much better. Yes, I'll eat 20 times more, but I'll be healthy food. But it's more for all the mental health issues with it.

[A]

Have you ever tried, you don't have to do this, but switching out that high intensity cardio with like a long walk outside.

[B]

Yes, I do that all the time too. So I guess. But like, I, I, I don't do the high intensity cardio like I used to because I also think it like ruins your adrenals and my cortisol level goes sky high. So again, it's like everybody's different but for, and then I, I end up eating way more. So for me, moderate cardio, like moderate pace, I should say, works the best.

[A]

Yeah. So again, I'm not telling you not to do cardio. I just want you to look at it in a way that like, what is better for your longevity? And it's always gonna be strength training. If we think about eating or just calories alone. The more muscle you have, the more you are burning calories at rest. So I am always going to be burning a shit ton more calories at rest because I have so much muscle. And if you're looking at it from that perspective, I'm like, oh, I can actually eat more because my BMR is higher because I have more muscle mass. So if you want to just even like shift that perspective.

[B]

It's so hard though, right? Like we, I think a lot of us know, a lot of women know this already. Right. Like people have been talking about the muscle is like the, as to how you stay, you know, healthy for as long as possible. Strength training is the king. We all know it intellectually. How do you, and how do we switch our brains to actually basically execute on that and kind of like steer away from the cardio?

[A]

When was the last time you had to make a big change Today what did you do?

[B]

I switched from one type of recording system to another for my podcast. I mean, and I hated it. And it's like, very uncomfortable.

[A]

It's annoying, it's uncomfortable, it makes you angry. You hate it, it sucks. But guess what? In a month or two or three or four, you're going to feel so much better that you switch to something else.

[B]

I hope so.

[A]

And that's the thing, I think that's. That's so hard when you're switching that mindset or change mindset, you know, is something that we. That's ingrained in us. 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. So if you are someone that's like, gosh, yeah, I know it, I know it. I have to change it. But, like, how am I going to change that? That is the basic difference of growth versus fixed mindset. I know it, I think. I think I can change it, but I can't change it. So if you don't have that, like, growth mindset in mind, in three months down the road, you're still gonna feel crummy about the situation. But if you know, you can stick in the crumminess or like, God, this is hard. It's not working. I'm not seeing the sweat. Nothing's changing for three months. And then step out of it and be like, oh, I have more energy. I feel better about my body. I can work out less because I'm strength training. That is going to be how you actually make that shift. It's not gonna happen overnight.

[B]

Were you a cardio queen before?

[A]

Oh, yeah.

[B]

Okay.

[A]

I used to do HIIT training six to seven days a week, all the time, all through my 20s, every day.

[B]

And then what happened? Why did you make the. Did you shift it cause you knew better or that you learned more, you got more educated? What was the reason?

[A]

Yeah, great question. Now I work out four times a week, strength training. I maybe do a cardio session here and there, but it's more just to be around people and in a class. But I got into it because I had more education behind it. I. I saw my strength increase and I saw how much hiit was hindering every other part of my life. Hiit and cardio training. So I noticed my sleep was better when I didn't do it as much. I noticed my skin was clearing up. I had more energy. I wasn't going for coffee at, at 3:00pm every day I, it was like a, a constant even keel. My memory was better and I didn't have to work nearly as hard. So I had this like seven day a week of cardio and then slowly start to peel back. But it was really like Covid 2020 time where I was like, why did I do that for so long?

[B]

I know people say that to me all the time and I've seen it. Like I've seen results where the cardio body versus the weight training body so different. Like the cardio body is kind of like flabby and skinny soft and the person who just does weights and kind of stay away from cardio honestly is like really like toned and fit looking and athletic looking. Just, just in terms of just like if we're just talking vanity, it just is so much better.

[A]

Yeah. I mean the aesthetics is, is huge obviously and that's a lot of reason why people like get into fitness. Right. They want to look better.

[B]

Yeah.

[A]

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, having to work as hard in the gym.

[B]

Yeah, that's, that's a great reason by the way.

[A]

Yeah.

[B]

Do you take supplements? Do you believe in supplements? Which ones do you, if you do, which ones are you?

[A]

Yeah, 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 and it's a billion dollar industry and they're going to sell you in the market. Yeah, yeah. And it's not going to go away anytime soon. So I always take supplements that, you know, feel best for me. I'm going to try things, but I just feel like most of the things that we can get in our food we can stay away from with supplements.

[B]

So creatine is an interesting one. Right. Because creatine, everyone knows creatine as a kind of like a male supplement, but there's the most researched supplement on the planet. And the, the research I've seen is incredible for your cognitive benefits that you're getting with creatine. But women are still very frightened of taking it. And you know, the truth is like, it kind of could bloat you if you take too much because that's one of the complaints. Do you not find that happens with you?

[A]

Not me personally. And I will say like if somebody is feeling that way, they can go back to like a prescribed is 3 to 5 grams daily. I personally have always taken 5 just because it has sat well, for me, also depends on the label, depends on who, where you're getting the creatine from. You want, like the purest form of monohydrate. Some of them have some sort of sugars or other natural flavorings to make it taste better. But if you know, you're someone that, you know gets some bloating with it, I would just go for like the most basic kind and you'll be fine. But I would say yeah, start, start lower, start at 3 grams instead of 5 grams daily.

[B]

And what, what do you, what. Have you seen the benefits of creatine? Have you taken creatine?

[A]

Have done the recovery is night and day difference. I'm barely sore anymore at all. I do feel like it's helped the memory and cognition and then sleep. I mean, sleep's been a huge thing for me recently over the past couple years to just get that locked down. And I, there's been a couple other things that I've done that have helped that. But I do feel like creatine is a big piece of that as well.

[B]

Really? How about magnesium for sleep?

[A]

I personally don't need it. I'm thankful enough where I, I, I sleep well without it, but I do feel like that, that could be a great supplement to try if you are someone that might need a little sleep aid.

[B]

So in terms of protein, are you, are you a protein shake person or are you more of an animal? Protein, like, what do you think? What's your take on that?

[A]

To protein?

[B]

Oh, so to build a. Yeah, so.

[A]

I, I do take a protein powder once a day, typically, maybe sometimes twice a day if I need extra. But I usually put it first thing in the morning in a smoothie, overnight, oats or yogurt, just so I know I'm getting an extra 25 or 30 grams there. I do eat meat, though, so I get a lot of my protein source from meat and fish as well.

[B]

So you eat everything, basically?

[A]

I do now, yeah.