Cardio and lifting: how to fit both into one week
Cardio won't eat your gains if you plan it. How much you need, when to do it, and how to keep it from fighting your lifting.
Health guidelines from the US Department of Health and Human Services and the World Health Organization ask adults for two things each week: 150–300 minutes of moderate cardio (or 75–150 minutes of vigorous cardio) and muscle-strengthening work on at least two days. Lifting covers the second part. Most lifters fall short on the first.
Does cardio kill gains?
Not at sensible doses. The "interference effect" shows up mostly with lots of hard running close to leg training. A few moderate sessions a week support recovery, heart health and work capacity, so you can do more sets without getting winded.
Moderate or hard?
- Moderate: you can talk, but not sing. Brisk walking, easy cycling, swimming at a steady pace, the elliptical.
- Vigorous: only a few words at a time. Running, hill intervals, fast rowing. One minute counts about as much as two moderate minutes.
Three ways to fit it in
| Plan | How it looks |
|---|---|
| Finisher | 10–15 minutes on the bike or treadmill after lifting. |
| Separate days | 2–3 sessions of 30 minutes on days you don't lift. |
| Everyday walking | A 20–30 minute walk most days. Easy to recover from and it adds up. |
Keep them from fighting
- Do hard cardio after lifting, or on another day, especially before leg days.
- Choose low-impact options (bike, swimming, elliptical) when your legs are sore.
- Add cardio slowly, about 10 minutes a week, like you would add weight.
If you have a heart condition, high blood pressure or haven't exercised in a long time, talk to a health professional before starting harder cardio.
Apex adds a short cardio finish to your plan based on your goal. Runs, swims and rides you record on an Apple Watch, or in another app that saves to Apple Health, count for your Apex streak too.
Articles are general information, not medical advice. Talk to a health professional about your situation.