Why You Don't Have to Choose Between Cardio and Strength Training

You don't need to pick a side between cardio and strength training. Doing both together tends to work better than doing either one alone. Strength training has taken over the spotlight lately, and I agree that attention is deserved. At the same time it shouldn't come at cardio's expense. Both matter for health and longevity, and combining them doesn't mean you have to double your workout time.

Why Cardio Deserves More Credit Than It's Getting

Health and fitness trends often swing between extremes. Think back to the fat-free era. Now it seems, the swing has been away from cardio and toward strength.

But let's be clear, cardiorespiratory fitness is strongly linked to longevity, and a well-conditioned heart and lungs support your whole body, not just your endurance, something I've written about before if you want the full case for why cardiovascular fitness matters so much.

A 2022 meta-analysis examining 43 studies found that combining cardio with strength training did not meaningfully reduce gains in strength or muscle size compared to strength training alone. The one consistent trade-off was a small reduction in explosive power (think jump height or sprint speed), especially when both types of training happened in the same session (Schumann et al., 2022). For most of us who are focused on general strength and health rather than explosive athletic performance, this finding is encouraging.

Cardio and strength training also do different jobs. Cardio improves blood pressure, helps lower cholesterol and raises cardiorespiratory fitness. Strength training improves balance, blood sugar management, bone density, and protects against the muscle loss that comes with age. Neither replaces the other. Jumping is a good example, most people don't think of it as cardio, but it also happens to be one of the more effective ways to build bone density.

How to Combine Both Without Adding Hours to Your Week

A 2024 study published in the European Heart Journal tested what happens when people split their typical hour of exercise in half, 30 minutes of cardio and 30 minutes of resistance training, back to back, three days per week. This group saw the same cardiovascular improvements as people doing a full hour of cardio alone, while also gaining the benefits of muscle-building from resistance work, in the same total time (Lee et al., 2024). The study was done in adults with overweight or obesity, but the underlying principle, that a split of about 50/50 can provide both benefits without extra time, is a useful takeaway for most people starting out.

If you're not sure in what order to train, look at it this way. If strength or muscle is your main goal, lift before you do cardio. If endurance performance is the priority, flip the order. If you notice your lifting capacity is suffering on days you do cardio first, try separating the two by a few hours or moving them to different days.

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How I Actually Program This for Clients

In my own practice, I typically build this around two pieces working together. Steady-state walking covers the moderate-intensity aerobic amount most guidelines call for. On top of that, I program interval training, short bursts of challenging effort, built up gradually as capacity allows. If you are new to strength training, it is important to begin with progressions of increasing weight and/reps, which is exactly where jumping straight into heavy lifting without a plan tends to go wrong.

High Intesity Interval training or HIIT may sound intimidating to a lot of people, especially anyone recovering from an injury or managing symptoms through menopause, but it's really just short, burst of programmed cardio followed by recovery, and nothing like an all out running race.

Here's a simple way to start:

• 1 to 2 interval sessions a week, at least 48 hours apart

• Start with 30 to 90 second hard efforts, followed by easy recovery at least as long as the hard effort

• Build gradually toward longer intervals as your capacity allows

• Once ready, try the Norwegian 4×4: 4 minutes hard, 3 minutes easy, repeated 4 times

• Always include a warm-up and cool-down

• Stop and check in with your doctor if you experience chest pain, unusual shortness of breath, dizziness, or palpitations

What This Can Look Like for You

You don't need a complicated plan to start. A realistic version of this might be walking most days for your aerobic conditioning, one or two sessions a week where you add programmed intervals, and two to three strength sessions added in around that. Keep in mind, the mix depends on your starting point, your goals, and what you actually enjoy doing. Cardio can be any combination of sustained or short burst such as skipping, dancing, cycling, running, so there's room to experiment rather than needing to find the perfect formula.

You don't need a complicated plan to start. A realistic version of this might be walking most days for your aerobic conditioning, one or two sessions a week where you add programmed intervals, and two to three strength sessions added in around that. Keep in mind, the mix depends on your starting point, your goals, and what you actually enjoy doing. Cardio itself can take a lot of forms, sustained or short bursts, skipping, dancing, cycling, running, whatever you'll actually stick with.

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Frequently Asked Questions

Do I have to do cardio and strength training on the same day?

No. Some people prefer splitting them across the day, lifting in the morning, walking or cardio in the evening. Both approaches work. It comes down to what fits your schedule and energy.

Will strength training alone give me enough cardiovascular benefit?

Strength training, especially done in a circuit style with minimal rest, can offer some cardiovascular benefit, but it's generally not a full substitute for dedicated cardio.

Is HIIT safe for someone my age?

Appropriately programmed interval training, short bursts built up gradually, is generally well tolerated by most people. That said, anyone with a heart condition, other health concerns, or who has been inactive for a while should check with their doctor first. This isn't about all-out sprinting. It's about structured, progressive intervals.

How much of each do I actually need?

General guidelines suggest 150 to 300 minutes a week of moderate cardio, or 75 to 150 minutes of vigorous cardio, plus strength training covering major muscle groups at least twice a week. Most people land somewhere in that range and adjust based on how they respond.

About the Author

Dr. Melanie Wintle, DC, is a licensed chiropractor and corrective exercise specialist (ISSA) with over 30 years of clinical experience. She is the founder of Move Well Health, where she works with adults 50+ on strength training, mobility, and rehab strategies that support long term joint health and independence.

References

Effect of Strength and Endurance Training Sequence on Endurance Performance. (2024). Sports, 12(8), 226. https://doi.org/10.3390/sports12080226

Lee, D., Brellenthin, A. G., Lanningham-Foster, L. M., Kohut, M. L., & Li, Y. (2024). Aerobic, resistance, or combined exercise training and cardiovascular risk profile in overweight or obese adults: the CardioRACE trial. European Heart Journal, 45(13), 1127–1142. https://doi.org/10.1093/eurheartj/ehad827

Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, K., & Lundberg, T. R. (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. https://doi.org/10.1007/s40279-021-01587-7

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