{"id":95209,"date":"2026-11-06T08:28:27","date_gmt":"2026-11-06T08:28:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=95209"},"modified":"2026-11-06T08:30:38","modified_gmt":"2026-11-06T08:30:38","slug":"how-to-incorporate-cardio-into-weight-training","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/","title":{"rendered":"How to incorporate cardio into weight training effectively"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Can_I_combine_cardio_and_weight_training_in_the_same_workout\" >Can I combine cardio and weight training in the same workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#What_are_the_benefits_of_combining_cardio_and_strength_training\" >What are the benefits of combining cardio and strength training?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Reduced_likelihood_of_exercise_boredom\" >Reduced likelihood of exercise boredom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Improved_overall_health_and_gains\" >Improved overall health and gains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Better_muscle_development_and_heart_health_together\" >Better muscle development and heart health together<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#How_to_incorporate_cardio_into_weight_training_effectively\" >How to incorporate cardio into weight training effectively?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#When_to_do_your_cardio_workouts\" >When to do your cardio workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#How_hard_to_push_on_your_cardio_exercises\" >How hard to push on your cardio exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#What_is_your_overall_fitness_goal\" >What is your overall fitness goal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Muscle_hypertrophy\" >Muscle hypertrophy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Better_cardio_fitness\" >Better cardio fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Body_recomposition_and_general_fitness\" >Body recomposition and general fitness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#How_should_I_balance_cardio_and_weight_training_in_my_weekly_routine\" >How should I balance cardio and weight training in my weekly routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Training_experience\" >Training experience<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Overall_goal\" >Overall goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Recovery\" >Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#How_much_cardio_should_I_do_each_day\" >How much cardio should I do each day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Which_type_of_cardio_pairs_well_with_weights\" >Which type of cardio pairs well with weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Does_combining_cardio_and_weights_help_you_lose_weight\" >Does combining cardio and weights help you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#What_mistakes_should_you_avoid_when_combining_cardio_with_weights\" >What mistakes should you avoid when combining cardio with weights?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Overtraining\" >Overtraining<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Imbalanced_training\" >Imbalanced training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Not_eating_enough\" >Not eating enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Skipping_the_warm-up_and_cool-down\" >Skipping the warm-up and cool-down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Do_I_lift_weights_or_do_cardio_first\" >Do I lift weights or do cardio first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Can_beginners_combine_cardio_and_weights\" >Can beginners combine cardio and weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Is_20_minutes_of_cardio_after_weights_enough\" >Is 20 minutes of cardio after weights enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Are_two_rest_days_a_week_too_much\" >Are two rest days a week too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#What_is_the_3-3-3_rule_for_strength_training\" >What is the 3-3-3 rule for strength training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#Does_adding_cardio_reduce_muscle_gain\" >Does adding cardio reduce muscle gain?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">To incorporate cardio into weight training, pick your main goal first. Lift first if muscle is the priority, do cardio first if endurance is, and keep harder cardio for separate days when you can. This approach suits beginners and regular gym-goers who train 3 to 5 days a week. Knowing the benefits of a mix of cardio and strength work, session order, sample weekly schedules, and common mistakes makes planning easier. For related reading, see<\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/how-to-balance-cardio-and-strength-training\/\"> <i><span style=\"font-weight: 400;\">How to balance cardio and strength training for optimal results<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_incorporate_cardio_into_weight_training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can combine cardio and strength training in one plan when the order and spacing match your main goal and leave time to rest.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can combine cardio and lifting in the same routine, so you do not need to choose between the two.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio helps improve heart health and stamina, while strength training can help build muscle and support bone strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If muscle growth is your goal and you train both on the same day, start with weights and finish with cardio (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/md-journal\/fulltext\/10.1097\/md.0000000000041055~optimizing-concurrent-training-programs-a-review-on-factors\"> <span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If better aerobic capacity is your goal, start with cardio and end with strength work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-to-moderate intensity cardio, like incline walking, light cycling, swimming, or the elliptical, pairs well with lifting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose the order according to the session&#8217;s priority rather than trying to deplete glycogen for extra fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A weekly schedule can include 3 to 5 days of exercise, depending on your current level and lifestyle.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-14.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_combine_cardio_and_weight_training_in_the_same_workout\"><\/span><b>Can I combine cardio and weight training in the same workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can combine cardio and weight training in the same workout, or spread them across the week. Both can be part of one fitness routine, so you do not need to choose between them. As a beginner, pace yourself: start with an amount that feels manageable and add more as you become comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A same-session workout might look like this: a 5-minute warm-up, 30 to 40 minutes of lifting for the major muscle groups (for example, squats, rows, and presses), then 15 to 20 minutes of easy cycling or incline walking on a treadmill, and a short cool-down. If you&#8217;re unsure about technique, a qualified trainer can show you how to perform exercises correctly, which may help you avoid strain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_benefits_of_combining_cardio_and_strength_training\"><\/span><b>What are the benefits of combining cardio and strength training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main advantages of combining cardio and strength training are broader health benefits, more variety, and a routine that may be easier to stick with. Each type of training brings something different.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_likelihood_of_exercise_boredom\"><\/span><b>Reduced likelihood of exercise boredom<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mixing in cardio adds a variety of exercises, which may help you stay interested. Exercise boredom is dissatisfaction or disinterest during physical activity. It may happen when a routine lacks variety, challenge, or personal meaning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to researchers, boredom with a workout often leads to a lower perceived value of physical activity. This can lead to low participation and, eventually, abandoning the routine altogether (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379953555_Boredom_in_Sports_and_Exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/392408596_An_analysis_of_the_associations_between_boredom_effort_value_and_exercise_behavior\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7957048\/\"> <span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding cardio to a lifting program increases variety. This, in turn, may reduce disinterest and help you stick with your plan for longer.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_overall_health_and_gains\"><\/span><b>Improved overall health and gains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The benefits of cardio and strength training overlap but are not the same. Research states that cardiovascular exercise helps improve heart health and stamina, while strength training can help build muscle and strengthen bones (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2024 trial suggests that choosing only one type may mean missing some benefits. In that trial, which included adults with overweight or obesity, aerobic and combined training lowered a cardiovascular risk score compared with no exercise, while resistance training alone did not (<\/span><a href=\"https:\/\/academic.oup.com\/eurheartj\/article\/45\/13\/1127\/7513891\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_muscle_development_and_heart_health_together\"><\/span><b>Better muscle development and heart health together<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combining both may support muscle and heart fitness at the same time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Lifting works your muscles against resistance, using dumbbells, machines, or resistance bands, while cardio raises your heart rate for longer periods.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_incorporate_cardio_into_weight_training_effectively\"><\/span><b>How to incorporate cardio into weight training effectively?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To incorporate cardio into weight training effectively, decide when to do cardio, how hard to work, and how much total training you can recover from, all based on your main goal. Balance matters more than any single rule.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_to_do_your_cardio_workouts\"><\/span><b>When to do your cardio workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can schedule cardio and lifting in four main ways. Your choice should match your current level, goals, and lifestyle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the same day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the same session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a separate session on the same day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On different days<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_hard_to_push_on_your_cardio_exercises\"><\/span><b>How hard to push on your cardio exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keep cardio easy to moderate on lifting days, and save harder sessions for separate days. Doing both on the same day comes with some challenges, so you may need to decide which one gets priority.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If strength is your priority, starting with weights may help you give that work your full attention before cardio. Adjust the overall workload to your ability.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/how-to-balance-cardio-and-strength-training\/\"> <span style=\"font-weight: 400;\">How to balance cardio and strength training for optimal results<\/span><\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_your_overall_fitness_goal\"><\/span><b>What is your overall fitness goal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your main goal decides the order and the weekly split. Do you want to grow your muscles (hypertrophy), improve your aerobic capacity, or improve general fitness and body composition? Each option needs a different approach.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_hypertrophy\"><\/span><b>Muscle hypertrophy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting is the main tool for building muscle, so when adding cardio for this goal, it makes sense to prioritize resistance work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do both on the same day, start with lifting and finish with cardio. This may help limit neuromuscular fatigue, which may limit muscular growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/md-journal\/fulltext\/10.1097\/md.0000000000041055~optimizing-concurrent-training-programs-a-review-on-factors\"> <span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your lifestyle allows it, lifting and low-to-moderate cardio on separate days may be a better option, as it may help prevent overworking the muscles and allow more recovery between sessions (<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/md-journal\/fulltext\/10.1097\/md.0000000000041055~optimizing-concurrent-training-programs-a-review-on-factors\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sample week for this goal:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday, Wednesday, and Friday: full-body or split lifting sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday and Thursday: cardio workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday and Sunday: rest<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_cardio_fitness\"><\/span><b>Better cardio fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is to improve how well your heart, lungs, and blood vessels supply oxygen during sustained activity, cardio should be your focus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the same day, start with cardio and end with strength work. On separate days, a sample week can look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday, Wednesday, and Friday: moderate-to-high intensity cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday and Thursday: full-body strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday and Sunday: active recovery and a full rest day, respectively<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_recomposition_and_general_fitness\"><\/span><b>Body recomposition and general fitness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to lose fat while building muscle, combining both in the same session may be a reasonable option for some people. Results depend on your eating habits, sleep, and consistency, and they vary between individuals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lifting session uses some stored carbohydrate, but this short-term effect may not add up to more fat loss over time. Choose exercise order according to the activity you want to prioritize. Your weekly schedule can include 3 to 5 days of exercise, depending on your current level and lifestyle.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_should_I_balance_cardio_and_weight_training_in_my_weekly_routine\"><\/span><b>How should I balance cardio and weight training in my weekly routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people balance the two with 2 to 4 strength days and 2 to 3 cardio days a week, adjusted to their main goal and recovery. The guidelines for adults suggest at least 150 minutes of moderate aerobic activity a week plus muscle-strengthening activity on 2 or more days (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your weekly mix depends on three factors:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Training_experience\"><\/span><b>Training experience<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are new to exercise, start with a manageable amount of both types. This can help you build consistency without excessive fatigue. People with more training experience may be able to train more often, particularly when they vary the intensity.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overall_goal\"><\/span><b>Overall goal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Someone focused on building muscle may spend more time lifting, while someone working toward better aerobic endurance may include more frequent cardio.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recovery\"><\/span><b>Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest and recovery matter at every level, especially when you combine demanding cardio with challenging lifting. Pay attention to how you feel between workouts. Persistent soreness, unusual fatigue, or declining performance may mean you need more recovery rather than more training.<\/span><\/p>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/\">Body composition exercises to build a balanced physique<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_much_cardio_should_I_do_each_day\"><\/span><b>How much cardio should I do each day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">About 30 minutes of moderate cardio on 5 days a week, or about 150 minutes a week in total, lines up with the adult guidelines (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). After a lifting session, 15 to 20 minutes of easy to moderate cardio is a common add-on. You don&#8217;t need cardio every day. If you train on fewer days, longer sessions can help you reach the same weekly total.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_type_of_cardio_pairs_well_with_weights\"><\/span><b>Which type of cardio pairs well with weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low-to-moderate intensity cardio, like incline walking, light cycling or swimming, a stair climber, or the elliptical, pairs well with lifting. These options may limit interference with muscle growth and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If improved endurance is your goal, consider adding higher-intensity sessions. Sprints, hill repeats, and long-distance running, cycling, or swimming are common options. Start with cardio and finish with weights on days when endurance is your main focus.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Men-Collage-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_combining_cardio_and_weights_help_you_lose_weight\"><\/span><b>Does combining cardio and weights help you lose weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Combining cardio and strength workouts may help some people manage their weight, because both burn calories and regular activity supports weight management alongside eating habits (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/benefits\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Cardio tends to burn more calories per session, while lifting helps you keep or build lean muscle mass. Individual results vary, and no exercise plan can promise a set amount of weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_mistakes_should_you_avoid_when_combining_cardio_with_weights\"><\/span><b>What mistakes should you avoid when combining cardio with weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common mistakes are doing too much, letting one type crowd out the other, and under-fueling. Here&#8217;s how to avoid each one.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overtraining\"><\/span><b>Overtraining<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing both cardio and lifting can be draining. Not resting enough can lead to overtraining (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Planned rest days and lighter weeks may help you manage fatigue.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Imbalanced_training\"><\/span><b>Imbalanced training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Give the priority activity more attention while keeping a manageable amount of the other. Adjust the balance as your goals change.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_eating_enough\"><\/span><b>Not eating enough<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Someone training for hypertrophy may prioritize protein for muscle repair, recovery, and function (<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/nsca-scj\/fulltext\/10.1519\/ssc.0b013e31826dc3c4~protein-requirements-for-strength-training\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622021897\"> <span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), while endurance training relies more on carbohydrates for glycogen (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.nature.com\/articles\/s42255-020-0251-4\"> <span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). When you train for both muscle and endurance, it helps to fuel your body with both macronutrients without over- or undereating.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skipping_the_warm-up_and_cool-down\"><\/span><b>Skipping the warm-up and cool-down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A 5 to 10 minute warm-up of light cardio and dynamic stretching prepares your body for lifting, and a few minutes of easy movement afterward helps you cool down gradually.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=1442&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_name\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_I_lift_weights_or_do_cardio_first\"><\/span><strong>Do I lift weights or do cardio first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your main goal. If the goal is building muscle or strength, start with lifting. Lifting relies heavily on stored glycogen for quick energy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Starting with weights lets you lift before cardio adds fatigue. If endurance or heart health is your priority, start with cardio so you can reach higher intensities while you&#8217;re fresh.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_beginners_combine_cardio_and_weights\"><\/span><strong>Can beginners combine cardio and weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, beginners can combine both. These steps may help:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the activity that matters most for that session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep cardio moderate to avoid overtiring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Separate cardio and lifting days if you want to do high-intensity cardio.<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_cardio_after_weights_enough\"><\/span><strong>Is 20 minutes of cardio after weights enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For many people, 20 minutes of low-to-moderate cardio after a strength session can be enough, depending on goals. Lifting uses some of your glycogen stores, and some research suggests fat use may rise when glycogen is lower (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049519300915\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6019055\/\"> <span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Effects on fat loss vary.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_two_rest_days_a_week_too_much\"><\/span><strong>Are two rest days a week too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, two rest days a week are not too much for many people. Rest days give your muscles time to recover, and one of them can be active recovery, such as an easy walk.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3-3-3_rule_for_strength_training\"><\/span><strong>What is the 3-3-3 rule for strength training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 3-3-3 rule is an informal saying with no official definition. One common version is 3 exercises for 3 sets, 3 days a week. Treat it as a simple starting template, not a requirement.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_adding_cardio_reduce_muscle_gain\"><\/span><strong>Does adding cardio reduce muscle gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. Doing cardio after weights, with enough rest, recovery, and nutrition, may help you keep your muscle gains (<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/md-journal\/fulltext\/10.1097\/md.0000000000041055~optimizing-concurrent-training-programs-a-review-on-factors\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_incorporate_cardio_into_weight_training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pick your main goal first, then order and space cardio and weights around it. Understanding your body and your main goal can help you choose a schedule that fits. Prioritize nutrition and rest, and adjust as you go. If you have a heart condition, joint problems, or another health concern, check with your doctor before starting a new program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To incorporate cardio into weight training, pick your main goal first. Lift first if muscle is the priority, do cardio first if endurance is, and keep harder cardio for separate days when you can. This approach suits beginners and regular gym-goers who train 3 to 5 days a week. Knowing the benefits of a mix [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":95211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[],"coauthors":[45],"class_list":["post-95209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Incorporate Cardio Into Weight Training | BetterMe<\/title>\n<meta name=\"description\" content=\"Want strength and stamina together? \u2605 HOW TO INCORPORATE CARDIO INTO WEIGHT TRAINING \u27a4 is simpler with a smart weekly setup. See easy ways to combine both.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to incorporate cardio into weight training effectively\" \/>\n<meta property=\"og:description\" content=\"Want strength and stamina together? \u2605 HOW TO INCORPORATE CARDIO INTO WEIGHT TRAINING \u27a4 is simpler with a smart weekly setup. See easy ways to combine both.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-06T08:30:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/849-how-to-incorporate-cardio-into-weight-training.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/333657321ca4f8275de64c820484e71d\"},\"headline\":\"How to incorporate cardio into weight training effectively\",\"dateModified\":\"2026-11-06T08:30:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/\"},\"wordCount\":1855,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/849-how-to-incorporate-cardio-into-weight-training.webp\",\"articleSection\":[\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">To incorporate cardio into weight training, pick your main goal first. Lift first if muscle is the priority, do cardio first if endurance is, and keep harder cardio for separate days when you can. This approach suits beginners and regular gym-goers who train 3 to 5 days a week. Knowing the benefits of a mix of cardio and strength work, session order, sample weekly schedules, and common mistakes makes planning easier. For related reading, see<\\\/span><\\\/i><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-balance-cardio-and-strength-training\\\/\\\"> <i><span style=\\\"font-weight: 400;\\\">How to balance cardio and strength training for optimal results<\\\/span><\\\/i><\\\/a><i><span style=\\\"font-weight: 400;\\\">.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can combine cardio and strength training in one plan when the order and spacing match your main goal and leave time to rest.<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">You can combine cardio and lifting in the same routine, so you do not need to choose between the two.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cardio helps improve heart health and stamina, while strength training can help build muscle and support bone strength (<\\\/span><a href=\\\"https:\\\/\\\/pmc.ncbi.nlm.nih.gov\\\/articles\\\/PMC5983157\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">If muscle growth is your goal and you train both on the same day, start with weights and finish with cardio (<\\\/span><a href=\\\"https:\\\/\\\/www.sciencedirect.com\\\/science\\\/article\\\/pii\\\/S0949328X2500002X\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">,<\\\/span><a href=\\\"https:\\\/\\\/www.ovid.com\\\/jnls\\\/md-journal\\\/fulltext\\\/10.1097\\\/md.000000000004 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/\",\"name\":\"How to Incorporate Cardio Into Weight Training | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-incorporate-cardio-into-weight-training\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/11\\\/849-how-to-incorporate-cardio-into-weight-training.webp\",\"dateModified\":\"2026-11-06T08:30:38+00:00\",\"description\":\"Want strength and stamina together? \u2605 HOW TO INCORPORATE CARDIO INTO WEIGHT TRAINING \u27a4 is simpler with a smart weekly setup. 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See easy ways to combine both.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/","og_locale":"en_US","og_type":"article","og_title":"How to incorporate cardio into weight training effectively","og_description":"Want strength and stamina together? \u2605 HOW TO INCORPORATE CARDIO INTO WEIGHT TRAINING \u27a4 is simpler with a smart weekly setup. See easy ways to combine both.","og_url":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-11-06T08:30:38+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/849-how-to-incorporate-cardio-into-weight-training.webp","type":"image\/webp"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/333657321ca4f8275de64c820484e71d"},"headline":"How to incorporate cardio into weight training effectively","dateModified":"2026-11-06T08:30:38+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/"},"wordCount":1855,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/849-how-to-incorporate-cardio-into-weight-training.webp","articleSection":["Strength Training"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">To incorporate cardio into weight training, pick your main goal first. Lift first if muscle is the priority, do cardio first if endurance is, and keep harder cardio for separate days when you can. This approach suits beginners and regular gym-goers who train 3 to 5 days a week. Knowing the benefits of a mix of cardio and strength work, session order, sample weekly schedules, and common mistakes makes planning easier. For related reading, see<\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/how-to-balance-cardio-and-strength-training\/\"> <i><span style=\"font-weight: 400;\">How to balance cardio and strength training for optimal results<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You can combine cardio and strength training in one plan when the order and spacing match your main goal and leave time to rest.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can combine cardio and lifting in the same routine, so you do not need to choose between the two.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio helps improve heart health and stamina, while strength training can help build muscle and support bone strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If muscle growth is your goal and you train both on the same day, start with weights and finish with cardio (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.ovid.com\/jnls\/md-journal\/fulltext\/10.1097\/md.000000000004 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/","url":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/","name":"How to Incorporate Cardio Into Weight Training | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-incorporate-cardio-into-weight-training\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/11\/849-how-to-incorporate-cardio-into-weight-training.webp","dateModified":"2026-11-06T08:30:38+00:00","description":"Want strength and stamina together? \u2605 HOW TO INCORPORATE CARDIO INTO WEIGHT TRAINING \u27a4 is simpler with a smart weekly setup. 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