How to Combine Cardio and Strength Training for Optimal Results?

Combining strength training and cardio is a key strategy for developing both strength and endurance, improving body composition, and optimizing performance. Yet, many people are unsure of how best to integrate these two disciplines into a balanced training program.

1. Why Combine Cardio and Weight Training?

Integrating cardio and strength training into the same routine has several advantages:

✅ Improved overall fitness : Strength training strengthens muscles and protects joints, while cardio boosts endurance and cardiovascular capacity.

✅ Optimization of body composition : Strength training promotes muscle development and increases metabolism, while cardio helps burn calories and improve tissue oxygenation.

✅ Better recovery and injury prevention : A good balance between the two disciplines allows you to work different muscle groups and avoid overuse of certain muscle chains.

✅ Improved Athletic Performance : Whether you're an endurance athlete or a strength training practitioner, integrating both types of training can optimize your explosiveness, endurance, and strength.

2. Weight Training and Cardio: In What Order Should You Do Them?

The order in which you place your strength training session and your cardio session depends on your main goal:

▶ Goal: muscle and strength gain → Weight training before cardio
If your priority is to gain muscle or build strength, start with strength training to preserve your energy and glycogen stores. Cardio can be done at the end of your workout or on days when you don't do strength training.

▶ Endurance and cardio performance objective → Cardio before weight training
If you're training for a marathon, a Hyrox race, or any other endurance-focused discipline, prioritize cardio at the beginning of your session so you don't get tired from intense strength training.

3. What Type of Cardio Should You Choose?

The choice of cardio depends on your goal and your training level.

➡ Long and moderate cardio (Zone 2)

• Ideal for improving basic endurance
• Useful for active recovery
• Examples: Basic endurance running, moderate-intensity cycling, brisk walking

➡ Cardio HIIT (High-Intensity Interval Training)

• Helps increase explosiveness and anaerobic capacity
• Ideal for burning maximum calories in a short time
• Examples: Sprints on track or treadmill, intervals on Assault Bike or rowing machine, Hyrox circuit training

➡ Cardio combined with weight training (Metabolic / Hyrox style)

• Perfect for optimizing hybrid fitness
• Helps improve muscle fatigue tolerance and VO2 max
• Examples: Kettlebell swings + burpees, sled push + running, rowing circuit + squats

4. Avoid Competing Adaptations

One of the most common mistakes is doing too much cardio while trying to maximize muscle gain. The body struggles to adapt to the conflicting demands of cardio and strength training at the same time.

Solutions to avoid this :
✔ Limit long and exhausting cardio sessions after weight training
✔ Maintain an appropriate calorie intake to support recovery
✔ Prioritize multi-joint strength training exercises (squat, deadlift, bench press)
✔ Integrate active recovery and mobility phases