The Truth About Cardio and Muscle Gains
You've likely seen those side-by-side comparisons: a thin marathoner on one side and a muscular sprinter on the other. The message? Cardio supposedly sabotages your muscle and strength gains, maybe even eating away at the muscle you’ve worked so hard to build.
But research tells a different story. Studies comparing concurrent training (lifting plus cardio) to lifting alone show almost no difference in muscle growth or strength gains.
So, there's not much to worry about.
However, there is a limit. Doing too much cardio—especially high-intensity or high-impact—can start to interfere with your weight training. You can handle more low to moderate intensity cardio without it affecting your gains. A daily brisk walk won’t hurt your progress, but doing all-out sprints every day might.
Here’s how to balance cardio with strength training:
Lift first: If building muscle is your priority, always start with weight training. Save cardio for after your lifting session or do it in a separate workout.
Choose low-impact cardio: For high-intensity sessions, opt for lower-impact options like cycling or using the elliptical.
Watch your strength: If you notice your strength levels dropping, you might be overdoing the cardio. Dial back on the intensity or the volume.
Remember, even if there’s some minor interference, you’ll still make solid muscle gains as long as you’re lifting consistently, getting enough sleep, and eating properly.
