5 things a physical therapist wants you to know about cardio and strength training

Combining cardio and strength training can help you meet weekly activity goals while improving overall health and fitness. How much of each you need depends on your individual goals. Here are five key things to know about balancing cardio and strength training.

1. Both Cardio and Strength Training Are Essential for Long-Term Health

Many people focus on one type of exercise, but both cardio and strength training provide unique health benefits that the other cannot fully replace.

Cardiovascular exercise improves:

• Heart health
• Lung function
• Blood pressure
• Endurance
• Blood sugar control
• Cholesterol levels

Strength training improves:

• Muscle mass
• Bone density
• Joint stability
• Functional strength
• Balance
• Resting metabolic rate

According to the World Health Organization (WHO), adults should perform at least 150–300 minutes of moderate aerobic activity (or 75–150 minutes of vigorous activity) each week plus muscle-strengthening activities involving all major muscle groups on at least two days per week. 

One form of exercise does not have to compete with the other. Both cardio and strength training support overall health.

2. Your Exercise Order Should Match Your Primary Goal

One of the most common fitness questions is whether cardio should come before or after lifting weights on the same day. Research suggests that exercise order matters because the first activity receives your highest quality effort.

For example, if your goal is to build muscle or increase strength, you should perform strength training first, since you have the most energy. A review found that performing endurance exercise before resistance training may slightly impair strength, particularly when endurance exercise is performed at high volumes.

But if your goal is to improve endurance or prepare for a big event like a race, you should do cardio first. If your goal is general fitness, either order can be effective, or you can alternate between your workouts.

To prevent one form of exercise from interfering with the other, you can also alternate days, performing either cardio or strength training on each day.

3. Recovery Is Just as Important as Exercise

All exercise, including cardio and strength training, creates short-term stress on the body. Recovering from this “stress” is what allows your heart, lungs, and muscles to get stronger and work more efficiently. Improvements in health and fitness occur during rest, when your muscles repair, your cardiovascular system adapts, and your energy stores are replenished.

Proper rest and recovery include:

• Getting 7-9 hours of sleep each night
• Eating enough protein and carbohydrates
• Staying hydrated
• Taking breaks from exercise 

If you experience persistent fatigue, increased soreness, or frequent illness, it may be a sign that you are not giving your body enough time to rest and recover. The American College of Sports Medicine (ACSM) emphasizes that proper recovery helps reduce injury risk and supports long-term performance.

Building rest days into your weekly exercise schedule ensures you give your body the time it needs to refuel for your next workout.

4. Too Much of Either Can Be a Bad Thing

While regular exercise is generally beneficial, too much cardio or strength training can have downsides.

Cardio supports your heart health and helps reduce inflammation, but excessive amounts, especially high-intensity exercise, may increase the risk of overuse injuries, particularly if you have muscle imbalances. Lower- and moderate-intensity exercise, such as walking, cycling, and swimming, tends to be gentler on your body while still providing substantial cardiovascular benefits.

Strength training builds stronger muscles, bones, and joints to improve movement and help prevent injury. However, training too often without adequate recovery can increase the risk of muscle and tendon injuries and may limit your progress.

A balanced routine that includes both cardio and strength training offers the greatest health benefits. For most adults, combining the two improves cardiovascular fitness, body composition, and overall health more than focusing on either one alone.

5. Consistency Matters Most

The “best” workout routine is one you can maintain over the long term. Energy levels naturally ebb and flow depending on various factors, so your workout performance may not be the same every time. This might mean that some weeks you feel very energized while others are more of a struggle.

While your cardiovascular endurance and strength should generally improve gradually over time, it’s normal to have days when you feel more tired or weak.

It’s important not to let a suboptimal workout deter you. Research consistently shows that sticking to a consistent exercise plan over the long run has a greater impact on health than short periods of intense training.

What Does a Balanced Exercise Schedule Look Like?

A balanced weekly schedule might include:

• 3 days of strength training
• 2-3 days of cardio
• 1-2 recovery or mobility days

Some people prefer combining cardio and strength training in the same workout, while others alternate between the two on different days. The key is creating a routine that fits your schedule, preferences, and goals.

The U.S. Department of Health and Human Services recommends regular physical activity as it lowers the risk of heart disease, type 2 diabetes, some cancers, depression, and other chronic conditions, regardless of how you choose to balance cardio and strength training.

Read the original article on Verywell Health