You don't have to choose — here's how to combine strength and cardio effectively.
Strength training increases muscle mass, bone density, and metabolic rate, while cardiovascular training improves heart health, endurance, and recovery capacity.
Finding the right balance
The ideal split depends on your goal: those chasing muscle and strength should prioritize resistance training with 1-2 cardio sessions weekly, while those training for endurance events should flip that ratio.
A common and effective approach for general fitness is 3 strength sessions and 2 cardio sessions per week, spaced to allow adequate recovery between hard efforts.
Avoiding interference between the two
Doing intense cardio right before a heavy lifting session can reduce strength output. Where possible, separate the two by several hours, or place cardio after strength work on the same day.
- Prioritize strength work when your goal is muscle or strength gain
- Use low-intensity cardio on rest days to aid recovery without added fatigue
- Separate hard cardio and heavy lifting sessions by several hours when possible
- Adjust the ratio seasonally based on your current training focus
Our trainers can help you build a weekly split that balances both without one undermining the other.
Frequently asked questions
Questions members often ask when planning a strength and cardio split.
Moderate cardio combined with adequate protein intake and strength training generally does not cause muscle loss.
Generally after, so your strength and power output during lifting isn't compromised by pre-fatigue.
General guidelines suggest around 150 minutes of moderate cardio per week for cardiovascular health.
How to Combine Nutrition and Tra... 
5 Common Gym Mistakes That Can H... 
Functional Training Explained: W... 
HIIT Workouts for Busy Schedules... 
