AGAWAM, Mass. (WGGB/WSHM) - With 2026 quickly approaching, many in western Massachusetts are setting goals to improve their physical and mental well-being. But knowing where to start with exercise can be challenging.

Western Mass News spoke with Ashley Brodeur, owner of Active Lifestyle Fitness in Agawam, and she says the key is not choosing between cardio and weight training, but incorporating both along with mobility work.

“The primary benefits of cardio exercise, obviously to work your heart and your lungs. Weight training is to build muscle, build strength, and just be overall capable of moving through your daily life,” Brodeur explains.

So, should you start with weights or cardio?

Brodeur tells us it’s not about choosing one over the other. It’s about having the three pillars of a healthy lifestyle: cardio, strength and mobility ... and all three are needed to be strong, fit and healthy.

“Having the three pillars of flexibility, mobility, cardio and strength training, they all complement each other to make a well-rounded, strong, healthy, and fit body,” she notes, “You definitely want your heart and lungs to be strong and healthy, and you want your muscles to be strong and healthy, and mobile as well.”

For those new to working out, Brodeur warns against a commons mistake: focusing only on diet and cardio before adding strength training.

“A lot of times I hear people say, well, I’m going to diet and do cardio first. And then once I lose the weight, then I’m going to start strength training, which is kind of the backwards way to go about it,” explains Brodeur, “You definitely want to focus on your eating habits, but you also want to do strength training, resistance training to build that muscle because your muscles and your metabolism and your muscle is going to make you feel stronger, fitter. It’s going to cut off the inches.”

Brodeur stresses that nutrition is just as important as exercise. Fueling your body with healthy foods including carbs, protein and fats, boosts performance, aids recovery and prevents injury.

She says starting with small, consistent changes is key to long-term success.

“I think one of the biggest mistakes people make when they’re first getting started is going from zero to a hundred right out of the gate,” Brodeur notes, “Little changes make big differences. So start incorporating maybe one to three times a week of resistance training and then start going for some walks. You don’t have to do any like long runs or jogs or high intensity. A 20 to 30 minute walk a few times a week is a great place to start.”

Now, physical fitness affects everyone differently depending on age, with the 20s and 30s being prime time to build strength.

“If you’re between 20 and 30, now is really a prime time to build the foundation for your body as you age,” she adds, “So now’s the time you really want to pack on some muscle, build strength, and learn good form because good form is something that your brain and your body connect with and you don’t lose it over time.”

For those in their 30s and 40s, Brodeur highlighted the importance of consistency and making time for yourself during busy life phases.

“In the age range of about 30 to 40, that’s a lot of times when people start families, their career gets busier,” she explains, “So really stay focused on prioritizing yourself in this age range because life is going to take it away from you. This is often where people kind of fall off track. Maybe they start eating poorly, they stop exercising because they’ve got to drive kids to practice and all that kind of stuff. So really work on your schedule and make sure you’re scheduling time for yourself between 30 and 40.”

For people between 50 and 60, Brodeur tells us it’s never too late to start, but patience is important.

“Kids are getting a little bit older. You’ve already established your career and maybe starting to slow down in your career a little bit more. And you’re starting to find more time for yourself,” she sys, “And it’s never too late to start. So if you haven’t done anything up to this point, definitely still start. But remember, it’s going to be a little bit more challenging if you’re starting later than if you started in your 20s. So give yourself some patience and work up very slowly, you know, slowly increase your weights that you’re using. Slowly add a little bit more activity so that you’re not overwhelming yourself and overwhelming your body if you’re just getting started now.”

The message is clear: It’s not about choosing between cardio or weight training, but embracing both as essential components of a well-rounded fitness plan.

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