Why cardio versus weights debate misses the real point of fitness

“Fitness has different components. Cardio is one of them, strength training is another. If you want to get a healthy body, you need both, there is no excuse,” he says.

Although it sounds simple, this remains one of the biggest misconceptions in gyms today. Many assume that if they are lifting weights, cardio becomes unnecessary. Others believe endless cardio is the fastest route to fat loss and avoid weights altogether for fear of becoming “too bulky.”

The truth, Kitau says, is that cardio and strength training are not enemies. They are partners. Understanding how they work together could completely change how you approach exercise.

Beyond aesthetics

Most people walk into a gym with one goal: to lose weight, gain muscle, or “tone up.”

But Kitau says fitness goes beyond appearance. He breaks it down into five major components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardiovascular endurance, what most people call cardio, is the body’s ability to sustain activity over time. It helps with everyday activities such as climbing stairs without gasping for air or walking long distances without exhaustion.

Muscular strength is the force muscles can produce, usually built through resistance training such as lifting weights or bodyweight exercises.

Then there is flexibility, which includes mobility-focused workouts such as yoga and Pilates. Muscular endurance is built through activities such as High-Intensity Interval Training (HIIT), CrossFit, Hyrox-style training, and body composition management.

“All these work together. That’s why fitness should never be just about one thing,” the coach says.

Fitness, in its truest sense, he adds, is not only about looking good. It is about moving well, ageing well, sleeping better, and having the energy to enjoy everyday life.

What comes first?

If cardio and strength training are equally important, which should take priority?

Kitau says it depends entirely on the individual and their goals. For beginners walking into a gym for the first time, cardio is usually the starting point.

“We begin with cardio to open up the body and get the cardiovascular system running, then slowly we introduce strength training,” he explains.

That could mean brisk walking, jumping jacks, skipping rope, cycling, or using gym machines to elevate the heart rate before progressing to resistance exercises.

But once someone becomes more consistent, the structure shifts.

“If your goal is weight loss, you start with strength training first, then cardio later,” he says.

Kitau explains that at the start of a workout, muscles are fresh and capable of producing maximum force. That makes it the best time to lift weights or perform resistance exercises with good form and energy.

Cardio can then follow the strength session.

“After strength training, you can do slow cardio or Zone 2 cardio to help burn the fat,” he says.

Zone 2 cardio refers to low-to-moderate intensity movement that the body can sustain comfortably for longer periods, such as jogging, cycling, incline walking or steady rowing. It has become popular in fitness circles for improving endurance and metabolic health without placing excessive stress on the body.

For those trying to stay fit and healthy rather than aggressively lose weight, the order is less rigid.

“You can start with either, but you still need both,” Kitau says.

Weight gain myth

Perhaps one of the biggest surprises is Kitau’s insistence that even people trying to gain weight should still do cardio.

Many intentionally avoid it, worried that running or cycling will “burn away” their gains. But cutting out cardio completely can create another problem: poor overall fitness.

“You don’t want to gain weight and then struggle to climb stairs,” the coach laughs.

Instead, he recommends limiting cardio rather than eliminating it. Someone trying to build muscle may spend more time strength training while incorporating shorter, lighter cardio sessions to maintain heart health and endurance.

Fat burn debate

The cardio-versus-weights fat-loss argument remains one of fitness culture’s most heated debates.

Kitau says both methods burn fat, but in different ways.

“When you are doing cardio, you burn fat during the activity. Your body needs energy, and it uses stored fat,” he says.

However, strength training has a longer-lasting effect.

“With strength training, even when you leave the gym, your muscles are still repairing and recovering. That process also burns energy and fat.”

This is why many trainers recommend combining both instead of relying on a single method. Cardio improves calorie expenditure and heart health, while strength training builds lean muscle, which supports long-term metabolism.

There is another important distinction. Too much cardio, Kitau warns, can slow muscle growth.

“For example, you see it with long-distance runners, they are very lean because their bodies are conditioned for endurance,” he says.

The body adapts to the demands placed on it. Excessive endurance training encourages the body to become lighter and more efficient for prolonged movement, often at the expense of muscle size.

Starting simple

For beginners intimidated by dumbbells and gym machines, Kitau says bodyweight training is more than enough at the start.

Push-ups, squats, pull-ups and lunges remain some of the most effective exercises because they teach the body how to move naturally and functionally.

“At our gym we emphasise functional fitness because the exercises help you outside the gym,” he says.

As strength improves, weights and machines can gradually be introduced to challenge the muscles further.

The key word, according to Kitau, is gradual.

“Form first,” he insists. “Always.”

That means mastering technique before increasing resistance.

“You know you’re getting stronger when you can lift something comfortably for more reps. Then you can increase the weight,” he says.

One of the most interesting parts of Kitau’s philosophy is that he does not measure progress solely by the weighing scale.

For many beginners, he says, visible physical transformation is not the first victory. The early signs are often more subtle: better sleep, more energy, less breathlessness and improved flexibility.

“You start waking up refreshed,” he says. “You stop struggling with normal things like stairs, you can even bend and tie your shoelaces comfortably.”

Then comes the confidence boost.

“The glow,” he calls it.

Recovery matters

Kitau insists beginners should focus on consistency for the first three months rather than obsessing over dramatic changes.

“We call them three months of discipline, that’s the time when you build the habit,” he says.

Only after that foundation is established does he encourage clients to focus aggressively on specific goals such as fat loss, muscle gain or athletic performance.

We live in an era where social media glorifies extreme routines and “no days off” mentalities, making overtraining increasingly common. But Kitau believes recovery is just as important as the workout itself.

For beginners, he recommends starting with three workout days a week before gradually increasing to four and eventually five.

“I always cap it at five, but four is a good number for most people,” he says.

And if the body feels exhausted?

“Listen to your body. Don’t force issues.”

On low-energy days, he says walking may be enough. A simple walk, treadmill session or even a dance class such as Zumba can keep the body moving without overwhelming it.

He is also cautious about people rushing into supplements too early.

“Someone comes to the gym carrying a whole bucket of creatine on the first day,” he jokes.

Unless medically advised, he believes most beginners do not need supplements immediately. Proper nutrition, balanced meals and recovery should come first.

Kitau also says group classes, dance sessions and community workouts matter because they make movement enjoyable.

“Gym is a social place and it should make people motivate each other,” he says.

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