Finding the right balance between cardio and strength training is a challenge many face.
Both forms of exercise are not just complementary; they’re essential for overall health.
Cardio improves heart health and stamina, while strength training builds muscle and strengthens bones (1).
But if you get the balance wrong, it can:
Here’s a look into why both cardio and strength training matter, how much of each you might need, and the challenges of combining them effectively.
You need to do both cardio and strength training.
You can do cardio and strength workouts:
But you do need to do both and incorporate them into your fitness routine in some capacity.
Cardio, or aerobic exercise, involves sustained activity that raises your heart rate.
This type of exercise enhances your cardiovascular system, improving heart, lungs, and blood vessels to deliver oxygen efficiently to your muscles (2). Think of running, cycling, and swimming.
Some benefits of cardio include:
Guidelines:
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week (5).
For even more benefits, aim for 300 minutes of exercise per week. You can split this into shorter sessions, as long as you’re consistent.
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Strength training, also known as resistance training, focuses on building muscle mass, increasing strength, and improving endurance.
Activities involve using weights, resistance bands, or your body weight to stress your muscles, prompting them to adapt and grow stronger (6).
Some benefits of strength training include (7):
Guidelines:
Current guidelines recommend that adults perform strength training exercises for all major muscle groups at least 2 times a week (5).
Each session should include multiple sets of 8-12 repetitions, targeting areas such as your chest, back, legs, and shoulders.
By combining cardio and strength training, you’re setting your body up for a broader spectrum of health benefits, from a healthy heart to stronger muscles and bones.
Read more: Quad-Focused Exercises: Build Stronger, More Defined Legs
Combining two types of exercise with such unique demands sounds simple, but it isn’t always straightforward.
Here are 8 potential challenges you might face, along with how to address them.
Engaging in both cardio and weight training without adequate recovery can lead to overtraining syndrome (8). Signs include muscle soreness, insomnia, and a dip in performance. To avoid this, plan rest days and ensure a proper cool down after workouts.
The “interference effect” occurs when cardio and strength training compete for recovery resources. This interference is particularly relevant if you attempt high-intensity sessions of both on the same day. (9) Pairing strength days with low-impact cardio or spacing sessions apart may help.
It’s easy to prioritize one form of exercise while neglecting the other. For example, runners often avoid strength training, while lifters skip cardio. Balancing your routine means being intentional with your scheduling and tracking progress in both areas.
Cardio and strength training require different nutritional support.
Cardio uses glycogen stores for quick energy (10), whereas strength training requires sufficient protein for muscle repair (11). Failing to fuel up appropriately for both can hinder results.
Both cardio and strength training take time. If you only have an hour, you might struggle to include both. A practical solution is combining shorter, high-quality sessions, like interval training, to target both cardiovascular and muscle strength.
Cardio and weight training strain the body in different ways.
High-intensity cardio can reduce your muscles’ ability to recover from lifting heavy weights. A well-structured weekly plan that alternates intensity levels can help keep recovery on track.
Too much variety or an overly packed schedule can lead to mental burnout.
Training should feel challenging yet sustainable. Adjust frequency or intensity when workouts feel more draining than invigorating.
If you don’t adjust your routine over time, both cardio and strength adaptations can slow down. Every 4–8 weeks, increase the weights in your strength training sessions or vary the intensity of your cardio to continue making progress.
Building an effective workout schedule doesn’t need to be complicated, but it does require careful planning.
The frequency of workouts depends on your goals, fitness level, and recovery capacity.
Here’s a general guide to training frequency options:
Remember that recovery, including active rest days, is key to making progress.
Overloading your schedule without proper rest can delay adaptations, such as muscle growth or increased stamina, and may increase the risk of injury (8).
A common question is whether to prioritize cardio or weight training in a single session.
The answer lies in your primary goal:
Lifting requires more immediate energy (from glycogen stores) (12), so your muscles will work harder without fatigue from earlier cardio.
Cardio in the beginning allows you to hit higher intensities while your energy levels are fresh.
For those who combine weightlifting and cardio on the same day, spacing them apart—even by 6-8 hours, if possible—can reduce the “interference effect,” where cardio impairs muscle recovery.
It helps to know the different types of cardio and what to use them for:
Best for: Fat loss, improving anaerobic fitness, time-efficient sessions.
Best for: Improving stamina, active recovery, and beginners.
Best for: General cardiovascular fitness or as longer fat-burning sessions.
Best for: Full-body conditioning, especially for those with busy schedules.
You can use it for recovery purposes on active rest days. LISS is typically the least strenuous form of cardio, where you can go at a comfortable pace that allows for conversation without feeling out of breath.
A workout split refers to how you organize your training across the week.
Here are the most effective workout splits depending on your objectives:
Fat Loss
For fat loss, balancing caloric expenditure with muscle retention is key (16).
Example Split:
Perform 8–12 reps per set and maintain progressive overload, gradually increasing the weight over time.
Why This Works: Strength training helps preserve muscle mass, while a combination of high-intensity interval training (HIIT) and low-intensity steady-state (LISS) training maximizes fat burning.
HIIT is particularly effective for increasing VO2 Max (your body’s ability to use oxygen), enhancing cardiovascular fitness (13).
Building Muscle
Muscle hypertrophy, or growth, occurs when lifting with adequate volume and intensity (17).
Example Split:
Why This Works: Prioritizing strength training while limiting cardio ensures that you’re directing your energy resources toward muscle repair and adaptation.
Endurance Training
For endurance athletes or those keen to build cardiovascular capacity, the focus shifts to consistent aero-centric workouts.
Example Split:
Why This Works: Cardio-focused athletes benefit from supplemental strength training to reduce injury risk and improve muscle endurance.
Note: If you’re feeling tired or excessively sore, consider incorporating 1-2 active rest days or prioritizing recovery methods, such as stretching and getting enough sleep.
Structuring your workouts with these principles ensures you’re spreading both effort and recovery across the week.
When combining cardio and strength training in your routine, recovery and nutrition become the foundation for success. These two elements dictate how well your body adapts, performs, and progresses over time. Without proper recovery and nutrition, even the best-designed workout plan can fall short.
Recovery is more than just resting between workouts. It’s the process by which your body repairs and grows stronger after the stress of exercise (18).
When you combine cardio and strength training, the need for strategic recovery becomes even more critical because each type of exercise taxes your body differently.
Why Muscle Recovery Time Matters
Strength training causes microtears in your muscles, which your body repairs during recovery, making your muscles stronger (19). This process requires time.
Overworking the same muscle groups or neglecting rest days can lead to overtraining, which can reduce performance and increase the risk of injury.
Cardio, especially high-intensity forms like HIIT, also places stress on the cardiovascular and musculoskeletal systems. Without adequate recovery, fatigue can accumulate, reducing your endurance and overall capacity over time (20).
Key Tip: Schedule rest days or engage in active recovery activities, such as stretching, yoga, or light walking, to give your body time to recover and heal.
Most major muscle groups require 48 hours to repair after intense strength training, but this time can vary depending on fitness level, workout intensity, and nutrition.
Sleep As A Recovery Tool
Sleep is one of the most underappreciated components of recovery.
During sleep, your body releases growth hormones that help repair and adapt muscles (21). Lack of quality sleep can lead to slower recovery, reduced energy, and impaired performance.
Key Tip: Aim for 7–9 hours of sleep per night and adopt a consistent sleep routine for optimal recovery.
The Importance Of Mobility Work
Foam rolling, stretching, and mobility exercises help reduce muscle tightness and improve joint range of motion (22, 23). This mobility ensures your body can handle the demands of mixed training without developing imbalances or stiffness.
Key Tip: Incorporate dynamic stretches before workouts and static stretches after, targeting areas you’ve trained.
What you eat directly impacts how your body functions during workouts and recovers afterward. Nutrition provides the fuel your body needs for energy, repair, and growth (24). When you’re balancing both weightlifting and cardio, your dietary needs increase due to the combined demand.
Macronutrients And Their Functions
Protein is essential for building and repairing muscle tissue, making it particularly important after a strength training session. Amino acids, the building blocks of protein, help repair microtears in muscles, promoting growth and preventing muscle loss (25).
Key Tip: Aim for 1.4–2.0 grams of protein per kilogram of body weight daily, depending on your training intensity (26). Sources like lean meats, fish, eggs, nuts, and plant-based options (e.g., tofu or lentils) are excellent choices.
Carbs are your body’s go-to energy source, fueling cardio sessions and providing the glycogen your muscles use during strength training (27). Without enough carbs, you’ll feel fatigued, and your performance may suffer.
Key Tip: Before workouts, consume complex carbs like oats, whole grains, or sweet potatoes for sustained energy. A well-timed pre-workout meal, 30–90 minutes before, can provide the energy you need for a mixed training session. If you’re short on time, look for quick-digesting carbs such as fruit.
Post-workout, replenish your glycogen stores with foods like:
Consuming protein and carbs within 30–60 minutes of exercise helps repair muscle tissue and replenish glycogen stores. This time frame is critical if you train twice a day.
Healthy fats support hormone production, including testosterone, which aids muscle building (28). They also provide long-lasting energy for extended cardio sessions at moderate intensities (24).
Key Tip: Include healthy fats like avocados, nuts, seeds, and olive oil in your diet, but be mindful of portion sizes, as fats are high in calories.
Hydration for Performance and Recovery
Water plays a pivotal role in everything from regulating your body temperature during exercise to supporting muscle function and recovery.
Dehydration can reduce strength, impair endurance, and increase the likelihood of cramps or injuries (29).
Key Tip: Drink water consistently throughout the day. During longer, sweat-intensive sessions, consider drinking an electrolyte-rich beverage to replace sodium and potassium lost through sweat.
Read more: Contrast Training: The Ultimate Method to Build Explosive Power and Speed
Having a well-structured plan is key to combining cardio and strength training effectively.
Below are samples of the best workout splits for strength and cardio workouts tailored to different goals and experience levels. Each plan balances strength and cardio to maximize results, whether you’re aiming for fat loss, muscle gain, endurance, or overall performance.
This plan is perfect for beginners easing into fitness.
It provides ample time for muscle recovery while incorporating full-body strength sessions and fat-burning cardio.
Day 1: (Full-Body Strength + LISS Cardio)
Day 2: (Rest or Active Recovery)
Suggestions: Light yoga, stretching, or a 20-minute walk
Day 3: (Strength + HIIT Cardio)
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Day 4: (Rest)
Day 5: (Full-Body Circuit)
For circuit training, do the following exercises back-to-back with minimal rest.
Complete 3 rounds.
Cool Down: 5 minutes of walking or stretching.
Day 6 & 7: (Rest Or Active Recovery)
This setup builds foundational strength while introducing fat-burning cardio.
Keep rest periods short to maintain intensity.
This plan targets muscle growth (hypertrophy) while maintaining cardiovascular performance. Cardio sessions complement muscle recovery and endurance.
Day 1 (Upper Body Strength)
Day 2 (Lower Body Strength + LISS Cardio)
Day 3 (Rest Or Active Recovery)
Light activities, such as foam rolling or yoga, can aid muscle recovery.
Day 4 (Push/Pull Strength + Short HIIT Cardio)
Day 5 (Rest)
Prioritize rest to allow muscles to recover and grow.
Day 6 (Endurance-Focused Cardio + Core)
Day 7 (Rest)
This four-day split balances upper-body and lower-body strength training with endurance-focused cardio, ideal for progressing past the beginner stage.
This plan is for advanced trainees who want to push their limits. It combines high-intensity cardio with focused strength work to enhance both fat burning and performance.
Day 1 (Upper Body Strength)
Day 2 (Lower Body Power + LISS Cardio)
Day 3 (HIIT Cardio)
Day 4 (Full-Body Circuit For Strength & Endurance)
Complete 4 rounds with minimal rest between exercises.
Day 5 (Endurance Cardio + Core)
Day 6 (Rest)
Day 7 (Active Recovery)
Gentle activities like walking, yoga, or stretching sessions help alleviate soreness (30).
This hybrid plan is energy-intensive, but it offers a comprehensive approach to achieving fat loss, building strength, and improving endurance. Adjust weights and duration according to your fitness levels.
To balance cardio and strength training for fat loss, prioritize strength training 3-4 times a week to preserve muscle and boost your metabolism. Complement this with 2-3 cardio sessions, such as HIIT or LISS, to increase your caloric expenditure. Space out your workouts to allow adequate recovery, and support your routine with a consistent calorie deficit and high-protein diet. Yes, you can do both on the same day. If muscle growth or strength is your primary goal, prioritize strength training first to maximize energy and performance. If endurance is your focus, you may begin with cardio. Ensure you get adequate rest between sessions or incorporate them into a combined circuit-style workout. The best split combines focused strength days with cardio. For example, a 4-day split could include upper-body and lower-body strength days, a high-intensity interval training (HIIT) cardio session, and a low-intensity steady-state (LISS) cardio session. Adjust sets, reps, and cardio intensity based on your fitness level and goals. Including rest or active recovery days ensures sustained progress. Excessive cardio, especially high-intensity sessions, can hinder muscle growth by reducing recovery time and increasing energy demands. To avoid this, limit high-intensity cardio to 2-3 times per week and focus on fueling your body with sufficient calories and protein to support recovery and muscle retention. For optimal results, balance strength and cardio while allowing time for recovery. A sample weekly structure could include 3-4 strength training sessions, 2-3 cardio sessions that alternate between HIIT and LISS, and either active recovery or rest days. Tailor the intensity and duration of each session to align with your goals, and prioritize sleep, nutrition, and hydration for peak performance and training adaptation.Frequently Asked Questions
How do I balance strength training and cardio for fat loss?
Can I do strength training and cardio on the same day?
What is the best workout split for maximizing muscle and endurance?
Does too much cardio impact muscle growth?
How should I structure my weekly plan for optimal results?
Balancing cardio and strength training comes down to aligning your workouts with your fitness goals while prioritizing recovery and proper nutrition.
Both forms of training offer distinct benefits, and when combined thoughtfully, they can improve fat loss, muscle strength, endurance, and overall health.
Customize your routine, listen to your body, and make adjustments as needed.
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