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Strong evidenceTraining variable

Concurrent training (cardio plus weights)

Doing cardio alongside strength training does not meaningfully reduce muscle growth or maximal strength for most people. The main cost is to explosive power, especially when both are done in the same session, and very high running volumes may interfere more.

What the science says

  • Cardio does not blunt muscle growth or maximal strength Strong evidence

    Schumann et al.'s 2022 meta-analysis of 43 studies in healthy adults found no difference between concurrent training and strength training alone for muscle hypertrophy or maximal strength, regardless of cycling or running, training status or age.

  • Explosive strength can suffer Moderate evidence

    The same meta-analysis found explosive strength gains were attenuated with concurrent training, more so when both were done in the same session than when separated by at least 3 hours.

  • High endurance volume interferes more Limited evidence

    Wilson et al.'s 2012 meta-analysis of 21 studies found interference related to the frequency and duration of endurance work, and with running more than cycling. Schumann et al.'s larger, later analysis did not confirm a difference between running and cycling.

  • Lifting first favours lower-body strength Moderate evidence

    Murlasits et al.'s 2018 meta-analysis found lower-body 1RM rose about 4 kg more when strength training came before endurance in the same session, while aerobic capacity was unaffected by order.

How to apply it

Do both; separate them when you can and put the priority first when you cannot.

Cardio per week (alongside lifting)2–3 sessions of 20–40 min are compatible with gains
Same sessionLift first if strength is the priority
SeparationAt least 3 h apart, ideally different days for hard leg work
Power or jumping athletesKeep hard cardio away from explosive training
ModalityCycling, rowing or running all work; cycling is easier on the legs

Who should be careful

Adding cardio to lifting raises total training load; increase it gradually and watch for persistent fatigue or joint pain. Anyone with heart disease or symptoms during exercise should get medical clearance before starting.

Frequently asked questions

Does cardio kill gains?

No for most people: a meta-analysis of 43 studies found concurrent training did not reduce muscle growth or maximal strength compared with lifting alone.

Should I lift or do cardio first?

If strength is the priority, lift first: a meta-analysis found about 4 kg more lower-body 1RM gain with lifting before endurance, and no effect of order on aerobic capacity.

Is there any downside to combining them?

Explosive strength gains can be smaller, especially when both are done in the same session; separating them by at least 3 hours reduced that effect.

Scientific references

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