Cardio and Strength Training: Do You Have to Choose?

What Each Type of Exercise Actually Does

Cardiovascular exercise — commonly called cardio — refers to sustained, rhythmic movement that elevates heart rate for an extended period. Walking, jogging, cycling, and swimming are familiar examples. The primary adaptation is cardiovascular: the heart pumps more efficiently, lung capacity increases, and the body improves its ability to deliver oxygen to working muscles. For a deeper look at how intensity levels shape these outcomes, see our article on Zone 2 cardio.

Strength training — also called resistance training — uses external load or bodyweight to challenge muscles against resistance. The primary adaptation is structural: muscle fibers grow stronger and more resilient, connective tissue becomes more robust, and bone density increases in response to mechanical stress. Understanding foundational concepts like progressive overload helps explain why consistent resistance work drives lasting results — our guide on reps, sets, and progressive overload covers these in plain language.

What the Evidence Says About Combining Both

The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, recommend that adults aim for at least 150–300 minutes of moderate-intensity aerobic activity per week alongside muscle-strengthening activities on two or more days per week. These are not competing recommendations — they are designed to coexist.

Research published in peer-reviewed journals, including large-scale observational studies, has found that adults who engage in both aerobic and resistance exercise have lower rates of all-cause mortality than those who perform either type alone. The mechanisms differ: cardio reduces cardiovascular disease risk, while strength training is associated with better metabolic health, reduced fall risk in older adults, and preservation of lean muscle mass as people age.

For a detailed side-by-side breakdown of what each modality delivers physiologically, the article Strength Training vs. Cardio: What Each Actually Does for Your Body goes deeper on the science.

How to Structure a Routine That Includes Both

The most practical barrier most people face is time. A useful framework is to treat the two types as modular rather than monolithic. Three to four sessions per week can realistically incorporate both if structured thoughtfully — for example, two dedicated strength days and two cardio sessions, or combining shorter cardio blocks with resistance work in the same session.

Sequencing matters modestly. Most exercise physiologists suggest performing strength work before prolonged cardio in the same session, since sustained aerobic exercise can temporarily reduce the neuromuscular output needed for effective resistance training. That said, any combination is far superior to doing neither.

Where and how you train is secondary to consistency. Whether you prefer a gym or exercising at home, both settings can support a combined routine — our comparison of home workouts vs. gym memberships can help you weigh those trade-offs. If you're choosing between walking and running as your cardio base, our article Walking vs. Running examines what the research suggests for long-term health.

This article is for general informational and educational purposes only and is not a substitute for professional medical or fitness advice. Consult a qualified healthcare professional before starting or modifying any exercise program, particularly if you have an existing health condition.