When it comes to fitness, we often hear people say, "Should I run more or lift more?" In truth, we don't have to choose just one. The best results come from a smart combination of both cardio and strength training.
These two forms of exercise support each other and help us reach our health and body goals more effectively.
What cardio does for us
Cardio workouts—like jogging, swimming, cycling, or dancing—are all about keeping our heart healthy. These exercises increase our heart rate, boost lung capacity, and help us burn calories. If we're looking to lose weight or improve stamina, cardio plays a major role. It also lifts our mood and keeps our energy levels high.
What strength training offers
Strength workouts—like lifting weights, using resistance bands, or doing bodyweight moves such as push-ups and squats—help us build lean muscle. More muscle means a faster metabolism, better posture, stronger joints, and long-term protection against injuries. Even if we're not aiming to look "muscular," strength training helps us move better in daily life.
According to Dr. Laura Bennett, a certified exercise physiologist, combining cardio and strength training offers the most balanced benefits for long-term fitness. She emphasizes that variety helps prevent overuse injuries and keeps workouts engaging.
How to combine both
So, how do we mix these two without overworking ourselves? A good weekly routine includes both types. For example, we can do cardio three days a week and strength training two to three days a week. If we only have time to work out three days a week, we can even combine them in a single session.
Sample weekly plan
Here's a basic combo plan that works for many of us:
• Monday – Full-body strength training
• Tuesday – 30 minutes brisk walking or cycling
• Wednesday – Rest or light stretching
• Thursday – Strength training (focus on core and upper body)
• Friday – Cardio like dancing or a run
• Saturday – Strength training (legs and glutes)
• Sunday – Walk in the park
We can always adjust the plan to fit our own energy, time, and goals.
Should we do cardio or strength first?
If we're doing both types in one session, the order depends on our focus. If our main goal is weight loss or heart health, start with cardio. If we want to build strength, start with weight training when we have more energy. Either way, don't forget to warm up and cool down!
Don't ignore recovery
Recovery is part of the combo too. Our muscles need time to heal and grow stronger. That's why we should avoid doing intense strength workouts on back-to-back days. Gentle movement, sleep, and proper hydration all help the body recover better.
Food fuels our combo
To make the most of both cardio and strength training, we need to eat smart too. A mix of carbs, protein, and healthy fats gives our body the energy to move and the nutrients to repair. For example, a banana with peanut butter before a workout and a balanced meal after can make a huge difference.
Why this combo works long-term
By combining both cardio and strength, we're setting ourselves up for long-term success. Cardio keeps our heart and lungs strong, while strength keeps our muscles and bones working well. Together, they help us move with confidence, avoid injuries, and enjoy the process more.
Let's move smarter, not harder
We don't have to spend hours at the gym or follow complicated routines. A balanced combo of cardio and strength training—even just a few times a week—can completely change how we feel and function. The key is consistency, not perfection.
Lykkers, have you tried blending both types of workouts in your routine? What's worked best for you so far? If you haven't started yet, maybe this week is the perfect time. Let's move smart and feel strong—together!
