In adults with obesity, doing both cardio and strength training for ten weeks leads to a measurable increase in muscle strength, while doing only cardio does not produce the same increase.

In adults with obesity, 10 weeks of cardio exercise improves metabolic health markers, and when combined with resistance training, it still improves metabolic health. Resistance training alone increases muscle strength, while cardio alone reduces body weight and fat percentage.

In adults with overweight or obesity, doing resistance training for 60 minutes three times a week for a year does not lead to a meaningful improvement in overall cardiovascular risk markers, even though it reduces body fat and increases muscle strength.

Lifting heavier weights with proper form was better than lifting lighter weights for building both muscle strength and size in men after 3 months of training.

In adults with obesity, doing both cardio and strength training for ten weeks lowers systolic blood pressure by about 8.8 mmHg, and doing only cardio does not lower it any more than doing both together.

If you're a woman who's already been working out, doing 5 to 10 sets of strength training per muscle group each week seems to be enough to build muscle and get stronger over half a year — doing more doesn't seem to help extra.