Cardio Isn't The Enemy
What research says about mixing cardio and lifting
What the research found
- A 2022 review pooled dozens of concurrent-training studies
- Adding cardio to a lifting program did not meaningfully reduce muscle growth
- Maximal strength gains held up too in most comparisons
- Explosive power output was the one thing that suffered a bit
How to combine them smartly
- If power or speed matters to you, space hard cardio and heavy lifting apart
- Otherwise, session order matters less than people think
- Avoid exhausting cardio right before a big lift day
- 2-3 cardio sessions a week fits well alongside lifting
Simple weekly splits
- 3 lifting days plus 2 easy cardio days
- Short cardio finishers tacked onto lifting days
- One longer, easier cardio day on a non-lifting day
- A rest or active-recovery day still counts, an easy walk is movement too
Good to know
- Easy, conversational-pace cardio interferes with gains the least. Save hard intervals for separate days.
Sources
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