There are many benefits to strength training that make it a better choice than cardio for certain goals and individuals. Here are a few reasons why strength training may be superior to cardio:

1. Increased muscle mass: One of the primary benefits of strength training is that it helps to build and maintain muscle mass. This is important because muscle mass is directly linked to metabolism. The more muscle mass you have, the higher your resting metabolic rate, which means you burn more calories at rest. This can be especially beneficial for weight loss and weight maintenance.
2. Improved bone density: Strength training can also help to improve bone density, which is important for preventing osteoporosis and other bone-related conditions. Cardio exercise, on the other hand, does not have the same impact on bone density.
3. Better balance and coordination: Strength training can also improve balance and coordination, which can be especially beneficial for older adults and those at risk of falls. Cardio exercise, while beneficial for heart health, may not offer the same benefits for balance and coordination.
4. Greater functional capacity: Strength training can also improve functional capacity, which refers to the ability to perform everyday activities. This can include tasks like carrying groceries, climbing stairs, and performing manual labor. Cardio exercise may not offer the same benefits for functional capacity.
5. Reduced risk of injury: Strength training can also help to reduce the risk of injury by improving muscle imbalances and helping to correct poor posture. Cardio exercise, on the other hand, can put a lot of stress on the joints, especially for those who are overweight or have underlying joint issues.

Of course, it’s important to note that both cardio and strength training are important for overall health and wellness, and the best exercise program is one that combines both types of activities. However, for those looking to build muscle, improve bone density, and improve functional capacity, strength training may be the better choice.