Is Cardio Dead? – STRONG Fitness Magazine ®

Strength training has dominated the fitness world for quite some time, with influencers and athletes advocating for heavy lifting, muscle hypertrophy, progressive overload, and powerlifting routines. Cardio, on the other hand, has gone from the only way to exercise for women in the ’80s to becoming dismissed as outdated, unnecessary, or even counterproductive for those seeking gains. 

But is cardio really dead—or is it simply misunderstood? Here’s why you should reconsider sidelining it, and how you can effectively integrate it alongside your lifting routine.

More Than Calories In, Calories Out

Cardio’s reputation has suffered due to an overly narrow focus on its effect on weight loss. However, its benefits extend far beyond mere calorie burning. For instance, cardiovascular exercise is crucial for heart health. Strength training alone does not challenge the heart and lungs as effectively as sustained aerobic activity. Regular cardio enhances circulation, lowers blood pressure, and reduces the risk of chronic diseases—benefits that lifting cannot fully replicate.

Cardio also enhances work capacity and recovery. Improved endurance means you can handle higher training volumes in the gym without gassing out. Better cardiovascular efficiency also speeds up recovery between sets, allowing you to maintain intensity during lifting sessions. Activities like cycling, rowing, or brisk walking boost blood flow to the muscles, aiding in nutrient delivery and reducing post-workout soreness.

And let’s not overlook body composition. While strength training builds muscle, cardio helps burn off excess fat, making your hard-earned gains more visible. It also enhances metabolic flexibility, teaching your body to efficiently use both carbohydrates and fats for energy.

The Myth of “Cardio Kills Gains”

The belief that cardio hinders muscle growth stems from outdated ideas about catabolic states and excessive calorie expenditure. However, moderate cardio, when properly integrated into your routine, does not impede hypertrophy. In fact, combining resistance training with cardio results in muscle growth comparable to lifting alone, while also improving cardiovascular health.

Balance is essential. Excessive cardio, such as marathon training, can impede recovery and muscle growth, but two to three sessions per week of “smart” cardio won’t undermine your progress. The following tips will help ensure you are using your cardio time to its full potential.

 1  PRioritize timing and type

• Do cardio after lifting or on separate days to avoid pre-fatiguing muscles.

• Opt for low-intensity steady-state (LISS) cardio, such as incline walking, cycling, or swimming to minimize joint stress.

• For efficiency, consider incorporating high-intensity interval training (HIIT) into your routine once a week. Short bursts (e.g., 20 minutes of sprint intervals) enhance conditioning without overtaxing your system.

 2  Opt for moderate volume and intensity

• Limit cardio sessions to 20 to 40 minutes. For example, you could do 30 minutes of incline treadmill walking at 60 to 70 percent of your max heart rate.

• Avoid excessive length or frequency. Two to three sessions per week are sufficient for most lifters.

 3  Fuel strategically

• Eat enough to fuel both cardio and strength training. Focus on protein and carbohydrates before and after workouts to enhance performance and recovery.

• Stay hydrated—dehydration hampers both cardio and lifting performance.

 4  Listen to your body

• If you’re feeling drained or losing strength, scale back cardio volume. Recovery is non-negotiable!

The Bottom Line

Cardio isn’t dead—it’s a valuable tool. When used effectively, it complements weightlifting by enhancing health, endurance, and body composition. The goal isn’t to choose between cardio and weights, but to combine the two for a balanced and sustainable fitness regimen. Next time you go to the gym, consider swapping 10 minutes of scrolling after your workout for a brisk walk or bike ride. Your heart (and your gains) will thank you for it!