Cardio and strength training are often pitted against each other, as if you have to choose between them. Yet they target different things and actually complement each other. In this article, you’ll find out what cardio and strength training each do, how to combine them effectively throughout the week or in a single session, and what to keep in mind about your diet.
Why should you combine cardio and strength training?
Cardio mainly improves your endurance and your cardiovascular system, whilst strength training builds and maintains your muscle mass. By doing both, you train two different systems and build a more well-rounded level of fitness than you would with either one alone.
So the idea that you only need cardio for a fitter body isn’t entirely accurate. Strength training provides a different stimulus: your muscles get stronger and you retain muscle mass, even as you get older. Cardio, on the other hand, helps you keep going for longer without getting out of breath. Together, they deliver a more balanced result, whether your goal is improved fitness, greater strength or a healthier lifestyle.
What does cardio training do?
Cardio, also known as endurance training, gets your heart beating faster and builds your stamina; it helps you burn energy. Examples include running, cycling, swimming, rowing, skipping or using the cross-trainer.
With cardio, you exercise for a longer period at a steady or varying intensity. Your breathing and heart rate increase, which helps train your heart and circulatory system. For many people, cardio is also a great way to clear their head for a while. It doesn’t build much extra muscle mass, which is where strength training comes in.
What does strength training do?
Strength training challenges your muscles with resistance, helping you build and maintain muscle mass. It’s suitable for almost everyone, not just strength athletes or bodybuilders.
Strength training involves using your own body weight, weights or resistance equipment. As well as stronger muscles, it can improve your posture and make everyday activities like lifting, climbing stairs and carrying things easier. What’s more, more muscle mass means your body burns slightly more energy, even at rest. Many people also find that they feel better after exercising and sleep more soundly. Examples of strength training include gym workouts, weightlifting, circuit training and kettlebell exercises. You can read more reasons to get started in ‘8 benefits of strength training’.
How do you combine cardio and strength training in one session?
If you want to do both in one session, start with a short warm-up, then do your strength training whilst you’re still fresh, and finish with cardio and a cool-down. This way, you’ll save most of your energy for the exercises that demand the most from you.
A practical structure might look like this:
- Warm-up: start gently for up to 10 minutes.
- Strength training: your heaviest and most technical exercises, whilst you’re still fresh.
- Cardio: 15 to 20 minutes at an intensity that suits your goal.
- Cool-down: a few minutes of gentle walking and stretching.
Strength training requires the most concentration and energy, so it’s best to do this before cardio tires your legs out. If you want to focus purely on strength, you can also schedule cardio for a separate day. And if you like variety, circuit training and kettlebell exercises naturally combine strength and cardio in a single workout.
How many times a week should you do cardio and strength training?
For most people, a combination of two to three strength training sessions and one to two cardio sessions a week works well, with sufficient rest in between. Build up gradually and listen to your body; rest days are part of the process.
There’s no one-size-fits-all programme. It depends on your goals, your fitness level and how much time you have. If you’re just starting out, keep it simple and build up gradually. Your gym can help you create a programme that suits your goals.
What diet is best for cardio and strength training?
Getting enough protein around your training sessions, as part of a generally varied diet, is a good foundation. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. This is ideal for a strength training programme.
You can get protein from everyday foods such as eggs, pulses, dairy, fish and whole grains. If you’re unable to get enough protein on a busy day, a protein shake can be an easy way to top up your intake. When choosing a product, look for a clean label: a whey or vegan protein without unnecessary additives. How much protein you need per day depends on your weight and how much you train; you can read more about this in ‘How much protein do you need per day?’.
If you want an easy way to increase your protein intake around your workouts, take a look at our whey collection: protein powders without unnecessary additives and with a transparent label. You can read more about protein powder as a supplement in ‘The benefits of protein powder’. Protein contributes to the maintenance of muscle mass.
Frequently asked questions
Can you do cardio and strength training on the same day?
Yes, that’s perfectly fine. Do your strength training first, whilst you’re still fresh, and your cardio afterwards. If you want to give your best in both, you can also split them over two days with a rest day in between.
Which is better to do first, cardio or strength training?
If you’re combining both in one session, you usually do strength training first. Heavy, technical exercises require the most energy and concentration, which you have in greatest supply at the start of your workout. Finishing with cardio is a good way to round off your session.
How much protein do you need when you’re training?
That depends on your body weight and how intensely and often you train. You can find a specific daily guideline in our article ‘How much protein do you need per day?’. Protein contributes to the maintenance of muscle mass.
Is strength training suitable for beginners too?
Definitely. Start with light weights or your own body weight, and focus above all on correct form. Then gradually increase the weight and the number of repetitions. If you’re unsure about your technique, ask for guidance at a gym.
