If you’ve ever tried to balance strength training with cardio, or wondered if doing both would cancel out your gains, you’re not alone. This is a question we hear all the time from Fitbliss clients:

“Can I do cardio and lift weights without losing progress?”

The short answer is yes; but there’s a smart way to do it.

In the fitness world, we call this concurrent training: the combination of resistance and endurance training in the same program. While it can feel a little complex, with the right strategy, it can be one of the most effective ways to reach your goals, whether that’s fat loss, muscle growth, endurance, or just becoming the healthiest version of you.

Let’s walk through the basics of concurrent training, how to avoid the common pitfalls, and how to make both cardio and lifting work for you.

What Is Concurrent Training?

Concurrent training refers to combining strength training (like lifting weights) with cardio or endurance-based training in the same program, often within the same week, day, or even session.

For example:

• You might lift weights three days per week and go for two runs on your off days.

• Or maybe you lift in the morning and go on a long walk or bike ride in the evening.

Sounds simple, right? But when not planned properly, the combination of both styles of training can create something called the interference effect, which is when cardio begins to blunt your strength or muscle-building progress.

Let’s break down how to avoid that.

Weekly Training Volume Matters (A Lot)

One of the most important factors in concurrent training is managing overall weekly training volume—that’s the total amount of stress your body is under from exercise.

Whether your goal is fat loss, strength, hypertrophy, or endurance, there’s one rule that always applies:

You can only recover from so much.

Adding cardio on top of an already intense lifting program can overload your system, reduce performance, delay recovery, and make it harder to progress.

That’s why things like intensity, frequency, and training load for both lifting and cardio must be carefully considered. It’s not about doing more—it’s about doing the right amount at the right time.

When Does Cardio Interfere With Strength or Hypertrophy?

The concern about cardio interfering with lifting comes from early research (like the Hickson study in the 1980s), where participants trained cardio and weights every day, sometimes with just 15 minutes between sessions. In those cases, yes—strength and muscle gains were compromised.

But newer research tells us a different story:
When endurance volume is moderate and well-programmed, strength and hypertrophy do not suffer.

The key is in how you structure your sessions:

• Lifting and cardio on separate days is ideal.

• If they’re on the same day, aim for at least six hours between.

• Prioritize lifting first if your goal is strength or hypertrophy.

• Choose low-impact cardio like cycling instead of high-impact options like running if muscle maintenance is a concern.

How to Program Concurrent Training Based on Your Goal

If your goal is strength or hypertrophy:

• Lift first, or on separate days from cardio.

• Limit cardio to 1–2 sessions per week.

• Use low-intensity, low-impact modalities (like incline walking or biking).

• Avoid high-volume cardio blocks during heavy strength phases.

If your goal is endurance or performance (running, triathlon, etc.):

• Cardio should come first in your day or week.

• Strength work can be 2–3x per week, ideally short and focused.

• Lift heavier with lower reps (fewer sets) to support endurance without excessive fatigue.

If your goal is fat loss:

• Combine both intelligently to increase energy output while preserving muscle.

• Prioritize lifting to protect muscle mass.

• Add moderate cardio to create a calorie deficit and improve heart health.

If your goal is general health or recovery:

• Low to moderate cardio can enhance strength by improving recovery between sets.

• You don’t need long sessions—just enough to support work capacity and health markers.

Concurrent Training Program Design Tips

Want to make concurrent training work for you? Keep these principles in mind:

1. Pick a Primary Goal

You can do both, but one goal should always take the lead. That determines sequencing, volume, and intensity. Don’t try to go 100% in both directions at the same time.

2. Use the Right Modalities

Low-impact cardio (like cycling or rowing) tends to interfere less with strength training than high-impact cardio (like sprinting or running). Choose based on your goal.

3. Space Out Your Sessions

Whenever possible, lift and do cardio on separate days. If you’re training twice in one day, leave at least 6 hours between sessions for optimal recovery.

4. Track Recovery and Adjust

Use tools like RPE (Rate of Perceived Exertion), sleep quality, HRV, and even mood to monitor fatigue. If performance drops or soreness lingers, you may be doing too much.

When to Prioritize Cardio

There are absolutely scenarios where cardio should take center stage:

• You’re training for a race or endurance event.

• You have low cardiovascular fitness and need to build a stronger aerobic base.

• You struggle to recover between lifting sets due to poor work capacity.

• You’re in an off-season block where cardio is more relevant than lifting volume.

Even if your primary goal is strength or aesthetics, including some cardio is often beneficial for heart health, work capacity, and overall performance.

Final Thoughts: You Can Have the Best of Both Worlds

The fear around concurrent training has been largely overstated. With smart planning, cardio and strength can absolutely coexist—and actually support each other when done right.

Whether you’re prepping for a lifting meet, training for a 10K, or trying to lean out and get stronger, concurrent training offers flexibility, functionality, and sustainability when done correctly.

Apply for coaching today or send us a message to learn more!