How to Combine Cardio and Strength Training Effectively

• 5 min read • Category: Training

Combining cardio and strength training

Why Combine Both?

Concurrent training lets you build a stronger heart and stronger lifts at the same time. The key is organizing frequency, intensity, and order so the modalities complement—rather than conflict with—each other.

Programming Guidelines

  • Prioritize the day’s main goal first: lift before cardio on strength-focused days; do cardio first on conditioning-focused days.
  • Separate hard sessions by 6–8 hours (or different days) to limit fatigue interference.
  • Keep steady-state cardio mostly low-to-moderate intensity; reserve intervals for 1–2 days/week.
  • Track load with our 1RM Calculator and adjust volume when adding cardio.

Weekly Scheduling Options

Option A: Alternate Days

Mon: Strength • Tue: Cardio • Wed: Strength • Thu: Cardio • Fri: Strength • Sat/Sun: Rest or easy cardio.

Option B: Same-Day Split

AM: Lifting, PM: 20–30 min low-intensity cardio. Use this on busy weeks.

Sample Plan

3x/week full-body lifting plus 2x/week cardio (one interval, one steady). Progress weight gradually and keep cardio recoverable.