Combining cardio & strength training
// What the research shows
The meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Schumann et al. (2022; 43 studies) found no impairment of muscle growth or maximal strength when aerobic training was added. Explosive strength developed slightly worse, especially when both were done in the same session rather than at least 3 hours apart. At the muscle-fibre level, a follow-up analysis (Lundberg et al., 2022) found a small negative effect, particularly with running rather than cycling.
// In practice
- Aerobic training is compatible with building muscle, especially at normal volumesTraining volume Usually measured as the number of hard sets per muscle per week. More in the glossary →.
- If you can, separate strength and cardio by at least a few hours.
- For the legs, cycling is often the “gentler” cardio option compared with running.
// Limitations & open questions
Most studies used moderate cardio volumes. With very high volumes (e.g. marathon training) things may look different.
// Sources
// More from Recovery
Sleep
One bad night costs only a little strength. Several short nights in a row show up in heavy compound lifts.
Stretching before training
Short static stretches (under 60 seconds per muscle) barely hurt. Long holds right before training cost strength.
Ice baths after training
Regular ice baths right after lifting probably blunt muscle growth.
Training breaks & muscle loss
One to four weeks off barely costs maximal strength. Longer breaks slowly cost muscle.