How to Build Muscle Without Skipping Cardio
You've probably heard the age-old advice that if you want to build muscle, you must avoid cardio. Many fitness enthusiasts believe cardio training will sabotage the hard-earned gains you've made from lifting weights. But is this really the case? Recent insights suggest that, with the right approach, you can enjoy the benefits of cardio while still building muscle effectively.
Did You Know?
Research shows that incorporating moderate cardio into your workout routine doesn’t significantly impact muscle growth or strength—as long as you balance it properly with the right type of cardio and smart timing.
3 Proven Tips to Build Muscle with Cardio
Here, we break down three essential tips to help you incorporate cardio into your routine without sacrificing muscle growth.
Do Your Longer Cardio Sessions After Weight Training
It’s perfectly fine to include a short cardio warm-up before lifting, but doing a full cardio session before weight training can negatively impact your strength. When strength decreases, your ability to lift heavy weights—and progressively overload your muscles—suffers. This can slow your progress toward building muscle. To maximize muscle gains, it’s best to save longer cardio sessions for after your weight training. This approach allows you to maintain strength for your lifting sessions, which is key to continued growth.
Choose Low-Impact Cardio to Complement Weight Training
When combining cardio and weightlifting into the same workout, it’s important to select low-impact cardio exercises like cycling or using the elliptical. These options are easier on your muscles and joints, making them less likely to interfere with your recovery or limit your lifting performance. High-impact cardio, such as running or jumping exercises, is still beneficial but should be separated from leg days by at least 24-48 hours to allow for muscle recovery and prevent overtraining.
Balance Cardio Volume with Strength Goals
While cardio can complement your strength training, overdoing it can lead to fatigue and reduced strength. It's important to check in with yourself regularly to ensure you’re getting the right balance. If you notice your strength levels dropping or you feel overly fatigued, it might be time to dial back the cardio. However, if you're eating well, sleeping enough, and lifting consistently, you'll still make impressive gains, even if your cardio slightly interferes. Recent studies show that combining both aerobic and strength training won’t hinder muscle growth or maximal strength—though it might slightly reduce improvements in explosive strength.
Muscle-Building Workout Routine with Cardio
Warm-Up (5-10 minutes)
Cardio: Use a treadmill, elliptical, or cycle at a moderate pace to get the blood flowing and prepare your muscles for the workout.
Strength Training (Full Body)
Squats (Legs, Glutes)
3 sets of 10 reps
Rest 60 seconds between sets
Push-Ups (Chest, Shoulders, Triceps)
3 sets of 12-15 reps
Rest 60 seconds between sets
Bent-Over Rows (Back, Biceps)
3 sets of 10 reps with dumbbells or a barbell
Rest 60 seconds between sets
Shoulder Press (Shoulders, Triceps)
3 sets of 10 reps using dumbbells
Rest 60 seconds between sets
Plank (Core)
Hold for 45 seconds
Rest 30 seconds between sets
Repeat 2 times
Cardio (15-20 minutes)
Option 1: Steady-state cardio on a treadmill, elliptical, or bike at a moderate pace.
Option 2: HIIT (High-Intensity Interval Training) – 20 seconds of sprinting, 40 seconds of rest (repeat for 10 rounds).
Cool-Down (5 minutes)
Light walking or cycling followed by stretching.
Message to Readers
“Cardio and strength can work together—it's all about finding the right balance.”
—Boring Fitness