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Benefits of Combining Cardio and Strength Training

Benefits of Combining Cardio and Strength Training

Many athletes and gym-goers like to combine different workouts, as this produces the best possible results. So whether you aim to lose a few stubborn pounds or become a lean, mean machine, combining cardio and strength training is the way to do it.


These training methods each have different benefits for your body, and combining them enables you to take advantage of them. In addition, one increases the effectiveness of the other.


Because we want you to make the most of your workouts, 24/7 Fitness has put together this guide to combining strength and cardio training. So keep reading to find out why you should incorporate both into your workout regime today.

Cardio Vs Strength Training

Before considering the advantages of combining these workout styles, let’s look at each in greater detail. 

What is Cardio Training?

Cardio refers to cardiovascular exercise. Any sport or exercise that increases your heart rate dramatically falls under this category. Cardio exercises include running, cycling, HIIT, squat jumps, etc.

What is Strength Training?

Strength training, also known as weight training, encompasses exercises that stimulate muscle development by increasing resistance and repeating exercises. This can be done using weights, your own body weight, and resistance bands. If you get your heart rate up and sustain it, a weight-training workout can even include cardio!

Benefits of Combining Strength Training and Cardio

While most people will prefer a certain type of exercise, there is little overlap in their benefits. Therefore, the advantages of combining them are clear. Here are the benefits of combining both weight and cardio training:

  1. You’ll get fitter faster: Both cardio and strength training require rest days. However, because these forms of exercise use different muscles in different ways, your cardio rest day can include weight lifting, and your strength training rest days can include swimming, biking, running or other cardio activity.

  2. You will have more efficient muscles: Doing a variety of exercises will allow your muscles to develop in different ways. Cardio will improve your muscle endurance, while weights will increase your strength. In addition, as cardio pumps blood and oxygen more efficiently through the body, the muscles you work on will have a greater ability to recover and build.

  3. Your risk of injury will be reduced: Regular training can be dangerous, as it can substantially increase the risk of injury. Training muscles again before your body has recovered and rebuilt can lead to frustrating muscle injuries. However, alternating between strength training and cardio allows some muscle groups to rest while other muscle groups are exercised. This also results in a more complete level of fitness.

  4. Combining weight and cardio helps you lose weight faster: A mix of cardio and strength training can help you lose weight faster than either one alone. Weight training increases your muscle mass, and muscles burn fat but also weigh more than fat. Cardio, on the other hand, burns through calories quickly before that energy can be stored as fat deposits. Combining both allows you to take advantage of the benefits of both.

How to Balance Cardio and Strength Training

Balancing cardio with strength training will depend on your personal fitness goals. If you are looking to build muscle and get shredded, then your focus should be on weight training with some cardio thrown in. A ratio of 5:2 will be best, but you can also do weights and cardio same day to get the best of both.


If you want to lose weight fast and focus on your overall fitness, cardio-led workouts with the addition of some strength training will be the ideal combination for you. You can also do cardio with weights, such as rowing, deadlifts, and more.

Conclusion on Cardio and Strength Training

Now that you have all the relevant information, are you ready to start combining strength and cardio workouts? 24/7 Fitness boasts state-of-the-art gyms all over the UK, and we offer a wide range of fitness classes, too, so you can find the perfect workout for you. Get in touch with us today to find out more.