What is concurrent training?
Many people believe they must choose between lifting weights to build strength or doing cardio to improve endurance. The good news? Research shows you can successfully improve both through concurrent training — a training approach that combines resistance and aerobic exercise within the same program.
Studies have found that concurrent training improves cardiovascular fitness, muscular strength, physical function, and overall health in healthy adults, making it an excellent option for individuals looking to improve both performance and long-term wellness.
What is the interference effect?
If you’ve heard that cardio “kills your gains,” you’re probably referring to the interference effect.
Research has shown that performing large amounts of endurance training alongside resistance training can modestly reduce improvements in maximal strength, muscle size, and power compared with strength training alone.
Fortunately, this effect is generally small for recreational exercisers and active adults. In fact, most people can continue to make meaningful gains in both strength and cardio by following a well-designed training program. The key is how you organize your workouts — including the order, timing, frequency, and overall training volume.
How to combine strength training and cardio successfully
4 simple tips to minimize the interference effect
Research supports several simple strategies to help you build both strength through resistance training and endurance through aerobic exercise while minimizing the interference effect.
- Best: Perform strength and endurance workouts on separate days whenever possible.
- Next best: If you need to train on the same day, separate your workouts by at least 4–6 hours (for example, strength training in the morning and cardio in the evening).
- If completing both in the same session: Perform strength training first, followed by endurance exercise — especially if increasing strength or muscle is your primary goal.
- Keep endurance training appropriate for your goals: Very high volumes of endurance training, particularly running, are more likely to interfere with strength and power development than moderate amounts of aerobic exercise.
For most people, the biggest predictor of success isn’t choosing strength or endurance training — it’s being consistent with both.
What are the benefits of combining strength and cardio workouts?
Combining strength training and cardio offers benefits that neither type of exercise provides on its own.
A balanced exercise program that includes resistance and aerobic training has been shown to improve heart health, bone density, metabolic health, mobility, physical function, and overall quality of life.
Whether your goal is returning to activity after an injury, improving athletic performance, or simply staying healthy as you age, combining strength and endurance training can help you move better, feel stronger, and build lasting fitness
Ready to Build Strength and Endurance?
You don’t have to choose between lifting weights and running on the treadmill. By utilizing smart concurrent training strategies, you can safely gain strength, boost endurance, and optimize your overall health.
Not sure how to structure a program that balances both? A physical therapist can help you build a plan tailored to your goals and fitness level! Click below to get started.
References
- Wilson JM, Marín PJ, Rhea MR, Wilson SMC, Loenneke JP, Anderson JC. Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research. 2012;26(8):2293-2307.
- Schumann M, et al. Development of maximal dynamic strength during concurrent resistance and endurance training in untrained, moderately trained, and trained individuals: A systematic review and meta-analysis. Sports Medicine. 2021.
- Huiberts RO, Wüst RCI, van der Zwaard S. Concurrent Strength and Endurance Training: A Systematic Review and Meta-analysis on the Impact of Sex and Training Status. Sports Medicine. 2024.
