Strength training and cardio both belong in a good program. Where most people get stuck is fitting the two into the same week without one getting in the way of the other. This guide covers what each one gives you, how much of each to aim for, how to order them, and what the research says about cardio and muscle.
What Each One Does for You
Strength training
- More muscle and more strength
- Stronger bones and healthier joints
- Keeping your muscle while you lose fat
- Better performance in sport and everyday tasks
In an 8 month trial of people with overweight, the groups that lifted, on their own or alongside cardio, gained more lean mass than the cardio only group (Willis et al., 2012).
Cardio
- A stronger heart and lungs
- More endurance and stamina
- More calories burned, which helps with fat loss
- Lower risk of heart disease
In the same trial, the cardio and combined groups lost more body weight and fat mass than the lifting only group (Willis et al., 2012). A meta analysis of 33 studies found that each one MET step up in cardio fitness (about 1 km/h faster running speed) was linked to about 13% lower risk of dying from any cause and 15% lower risk of heart disease or other cardiovascular events (Kodama et al., 2009).
How Much of Each to Aim For
Canada’s 24 Hour Movement Guidelines recommend at least 150 minutes a week of moderate to vigorous aerobic activity, plus muscle strengthening work for the major muscle groups at least twice a week (CSEP, 2020). That’s the floor. How you go beyond it depends on your main goal.
Here’s a starting point for a week. These are general ranges, not rules, so adjust them to your schedule and how you recover:
- Fat loss: 3 to 4 days of strength training plus 3 to 5 days of cardio
- Muscle growth: 3 to 5 days of strength training plus 2 to 3 days of lighter cardio
- General fitness: 2 to 4 days of strength training plus about 3 days of cardio
Try it: plan your week
Set how many days you lift, how many days you do cardio and how long each cardio session is. The bars show how your week compares with the guideline minimums above.
Cardio minutes: 90 of 150
Strength days: 3 of 2
Counts moderate or harder cardio only. Guideline minimums are from Canada’s 24 Hour Movement Guidelines (CSEP, 2020).
Which One Goes First
If you do both in the same session, let your goal decide the order. Lift first if strength or muscle is the priority, and do cardio first if you’re training for an endurance event. When you can, split them into separate sessions. In a large meta analysis, the small drop in explosive strength from adding cardio was bigger when both were done in the same session than when they were at least 3 hours apart (Schumann et al., 2022).
Intervals or Steady State Cardio
Both work for fat loss. A review of trials in people with overweight found short, hard intervals and steady state cardio reduced body fat by about the same amount, but intervals took about 40% less training time (Wewege et al., 2017). Steady state cardio is easier to recover from, which makes it a good fit for building endurance and for the days after heavy lifting.
Two Myths Worth Dropping
“Cardio kills your gains”
A meta analysis of 43 studies found that adding cardio to a lifting program didn’t reduce muscle growth or maximal strength. It did blunt explosive strength a little, like jumping and sprinting (Schumann et al., 2022). A sensible amount of cardio won’t cost you muscle as long as you keep lifting and eating enough protein.
“Lifting doesn’t help with fat loss”
It helps, just differently. In the Willis trial, cardio burned more fat than lifting, but lifting was what added lean mass (Willis et al., 2012). Keeping your muscle while you diet means more of the weight you lose comes from fat. If fat loss has stalled, see how to get past a weight loss plateau.
Recover Properly
Stacking lifting and cardio without enough recovery leaves you tired and stuck. Cover the basics:
- Sleep 7 to 9 hours a night (CSEP, 2020). More on that in how sleep affects your recovery.
- Put at least one real rest day in your week.
- Eat enough protein. See how much protein you need for muscle and fat loss.
Adjust as You Go
The right split depends on your goal and on what you enjoy enough to keep doing. Start with one of the sample weeks above, keep a simple log of your strength, energy and recovery for a month, and shift the balance from there. Our guide to tracking your progress shows what to measure.
Putting It Into Practice
If you’d like a coach to set up your week and adjust it as you go, here’s how we can help:
- One on one personal training in Vaughan starts with a Crush It Session: about an hour with a coach. We'll credit your full $100 toward your first training package when you sign up within 48 hours after your session.
- Prefer training in a group? Our small group classes are coach led and capped at 16 people, and you can try a week of unlimited classes with the $30 (+ HST) seven day trial. Join by day 5 and your $30 is credited toward your membership.
- Want help with the eating side? See nutrition coaching in Vaughan.
Questions? Call or text us at (289) 536-8066 or email g-squad@innerg.ca.
Frequently Asked Questions
Should I do cardio or weights first?
Lift first if strength or muscle is your priority, and do cardio first if you’re training for endurance. Doing them in separate sessions, at least a few hours apart, is better still.
Will cardio make me lose muscle?
Not in sensible amounts. A meta analysis of 43 studies found adding cardio to strength training didn’t reduce muscle growth or maximal strength, though it slightly reduced explosive strength.
How much cardio and strength training do I need each week?
Canada’s guidelines recommend at least 150 minutes of moderate to vigorous aerobic activity a week and muscle strengthening work at least twice a week.
Are intervals better than steady state cardio for fat loss?
They reduce body fat by about the same amount, but intervals take about 40% less time. Steady state cardio is easier to recover from.
References
- Willis LH, Slentz CA, Bateman LA, et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12):1831-7. PubMed
- Kodama S, Saito K, Tanaka S, et al. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA, 301(19):2024-35. PubMed
- Canadian Society for Exercise Physiology (2020). Canadian 24 Hour Movement Guidelines. CSEP
- Schumann M, Feuerbacher JF, Sünkeler M, et al. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Medicine, 52(3):601-612. PubMed
- Wewege M, van den Berg R, Ward RE, Keech A (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obesity Reviews, 18(6):635-646. PubMed
This article is for general information and isn’t a substitute for individual medical advice. Check with your doctor before starting a new exercise program if you have a health condition.