An age-old debate – cardio vs strength training. Many people are often confused about which one will help them reach their goals. If I do cardio only will I drop all the weight I’m trying to lose? If I’m a bodybuilder, can I avoid cardio? If I want to live a healthy lifestyle and use both methods, which one am I supposed to do first and for how many days in the week? There are so many questions surrounding these two forms of exercise, mostly because we are all unique individuals who require different methods of training based on our exercise goals! The truth is that you can pretty much get away with any variation of the two methods, but there are some procedures that work best for an individual’s specific fitness goals. Below we will cover some of the common pieces of information regarding cardio and strength training and highlight their benefits for specific populations of individuals.
Both Methods – Together? Separate?
To start, it’s important to highlight that when it comes to cardio and resistance training, there is no substantial scientific evidence that shows an overwhelming benefit only to one versus the other. One review in particular that collected evidence from 35 studies showed that cardio provided benefits for the reduction of visceral fat (the fat in our torso), but the results were only so minor in difference compared to strength training (1). Essentially, despite the small difference, the results are inconclusive as both were so close in terms of their benefit for that same form of fat. These kinds of inconclusive studies are fairly common when it comes to measuring cardio and strength training benefits, and both methods of exercise are very important.
An additional study testing obese participants on all methods of exercise found that cardiovascular exercise in a routine (either by itself or alongside strength training) contributed to a slight improvement in the individual’s heart health than those who only did resistance training (1). However, on the other spectrum, those individuals who did resistance training (either by itself or alongside cardio) found an improvement in their lean muscle mass and bone density (1). Once again, these results toward improvement were so small compared to the numbers on the other side (in fact, some results had a difference of less than 1%), showing once again that despite small benefits, both forms of exercises are still entirely viable options for an individual’s long-term health and wellbeing.
In terms of performance for strength training, some of the data can get interesting. The Journal of Strength and Conditioning Research tried to test three different forms of exercise against each other. They tested the benefits of individuals performing bike riding followed by strength training, strength training by itself, or running/jogging followed by strength training (2). The results showed that the individuals who ran or rode a bike before strength training performed less reps during their strength training session (2). The individuals who only did strength training were able to perform far more reps. There is some evidence to show that cardio before strength training may diminish the performance of the strength training.
There is some truth to avoiding cardio before strength training if you’re looking to make strength gains. A lot of individuals have reported feeling much stronger if they do resistance before cardio (2). Several studies have shown this evidence – that cardio can negatively affect resistance training if done before your resistance training (2). The reason for this is that if you fatigue your muscles during cardio, the physiological change in the body leads to poorer form and energy for muscles during your strength training (2). If your goal is primarily to develop strength and muscle, then you are probably best to start with strength training to avoid muscle fatigue too early. You will have more power in your resistance training to make muscle gains.
If your main goal is to lose weight and fight off fat, then you are going to see the most progress by including both cardiovascular and strength training in your weekly routines. Gaining and growing muscle increases your metabolic rate and having a higher metabolic rate means burning fat a lot faster (2). Performing a mix of strength training and cardio will significantly affect fat loss, fat mass, and wait circumference much more than doing only one method on its own, and this has been proven in many research studies (2).
The exception to the mentioned rule above in doing both is that they both do not need to be performed an equal number of times throughout the week. If you are trying to lose weight and drop inches, then you should be performing a bit more cardio then resistance training. In terms of the benefits of each method, “strength training changes your shape and cardio changes your size” (2).
If your goal is to increase your endurance and rev up your ability to perform well with cardiovascular exercises, the duo method rule can get a bit grey, according to research. In general, it is still a good idea to strength train even if you’re planning to focus on improve endurance because there are numerous health benefits to having both exercise methods in your weekly regime. One study demonstrated that strength training exercises next to endurance athletes’ training sessions actually improved the athlete’s overall performance, economy, and muscle power (2). Since cardio would be your main goal in this case, more cardio sessions would obviously translate to better performance, but it is highly beneficial to have days where you cross-train into some resistance training. If the athlete or individual has time and energy to add strength training, they should do so, but the priority would be on cardio if they are dedicating time to increasing performance with endurance (3).
An athlete planning to compete in a specific form of fitness should alter their fitness regime to specifically match goals needed for the sport in question (3). For example, if the athlete needs to prepare themselves for football, their exercise program should focus more on muscular strength and power – which a resistance training majority-focused routine will assist this individual the most (3). There are benefits to doing both, but if the goal in succeeding in the sport is to focus primarily on muscular development, then cardio will have to come after if the individual has the time and energy to do so following their priority exercise.
There are some cardio options that better compliment strength training, and lead to less fatigue in the muscles. For example, running was found to negatively affect performance in strength training far more than cycling (4). Additionally, engaging in moderate or high-intensity endurance training was shown to also decrease the performance of strength training (4).
In general, the answer to the question of cardio vs strength training is largely dependent on your personal fitness goals. If you plan to simply live healthier, the solution really doesn’t matter as both methods, regardless of when done, have benefits long term. However, if you are an athlete or are seeking a specific exercise goal (such as gains in muscle development or weight loss), the answer to the question can sway and lean in either direction. Despite the information presented online about when to do strength training vs cardio, there is no major evidence showing one should be done before the other. Most of the evidence is case by case based and does not have enough scientific backing to stand as solid proof of one versus the other. It simply comes down to personal preference for many people.
How many times? Which days?
To determine how many days a week you should do cardio or strength training, the answer lies in your fitness goals again.
If you’re looking to simply maintain your health and well-being, then it is recommended by the CDC to perform 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week (5). Focusing on specifics, this load would be 30 minutes of moderate intensity cardio every day for about 5 days a week or 25 minutes of vigorous aerobic activity around 3 days a week (5). These numbers, however, are meant to MAINTAIN health and well-being. If you have other goals in mind, the numbers change. If you are focusing on losing weight, make sure you do cardio specifically for at least 5 days a week (5). You can perform any cardio that works best for you, such as bike riding, running, hiking, swimming, stationary bike, and more. Try to mix up the intensity as well, such as 2 days of vigorous intensity and 3 days of moderate. If your goal is to increase endurance, make sure to keep sessions around 20-30 minutes to avoid fatigue and other negative effects of overexertion (4).
For strength training, it is recommended to perform 2 to 3 days a week if you are looking to lose weight (5). Use full-body exercises that work multiple muscle groups at once. The beauty of strength training is that you do not technically need to have equipment unless you are looking to make serious gains in muscle development. There are hundreds of strength training workouts that can be done with body weight alone – like a squat, lunge, plank, pull-up, and more.
Rest is definitely a key factor in maintaining your health and well-being long term. You must rest your body at least 1 to 2 days a week, to allow your muscles to rest, recover, and develop properly. You can easily fatigue yourself and lead directly to injury if you do not give your body time to heal. Rest is actually a part of the process, and not a hindrance, so be sure to take advantage of the needed rest periods.
Conclusion
Many of the common confusions regarding cardio vs strength training come from all of us having unique needs and goals in fitness. Technically, there is no right way to perform these exercises/methods. You will find benefit from performing both methods throughout the week if you are looking for long-term health. But you can get away with prioritizing one over the other if your athletic and fitness goals require it!
By Ashley Gresko
Blog Editing Consultant for Health Industry Designs
References
1) https://elemental.medium.com/the-exhaustive-debate-cardio-or-strength-training-b6660102740f
2) https://www.health.com/fitness/is-it-better-to-do-cardio-or-strength-training-first#:~:text=%E2%80 %9CIt's%20vital%20that%20you%20lift,you%20stronger%2C%E2%80%9D%20she%20says.
3) https://www.cooperinstitute.org/2019/08/01/cardio-or-strength-training-which-comes-first
4) https://www.acefitness.org/education-and-resources/professional/expert-articles/6228/cardio-or weights-first-cardio-before-vs-after-lifting/
5) https://greatist.com/health/how-often-should-you-work-out
