Cardio After Strength Training

There’s a lot of confusion surrounding THIS issue…
→ The relationship between STRENGTH TRAINING and CARDIO.
Why does it seem like these are often seen as opposing forces?
Strength training and cardiovascular exercise each offer UNIQUE benefits that contribute to a well-rounded fitness regimen.
→ Strength training builds muscle mass, improves bone density, and enhances metabolic rate.
→ Cardio boosts heart health and increases endurance!
You absolutely CAN do cardiovascular training after strength training, and you know what?
It WON'T compromise your strength gains.
So don't buy into the myth that it has to be one or the other during a given training session.
You DON’T have to space them out over days and days to reap the benefits of each style of training.
Real STRENGTH lies in pursuing both with dedication and grit. ⚔️

[oohwha]

I go for a walk after every strength training session - I walk from the gym to my car and then from my car into my home - it really improves my recovery!

[brokenarrow]

Dr. GL with 'the word!' Been doing this for the past 5 years and have not lost a bit of strength at 62!

[timshapleyadventures]

What’s in the ruck… helium? Straps are floating 😂

[RoyalPurpleStar]

Well, I did it for years after strength training and was super strong and still maintained my muscles. I did cardio after because strength training requires more, so I saved my energy for strength training first.

[methodtraining]

Depends. The idea that doing cardio after strength training doesn’t impact strength gains isn’t entirely accurate. It’s true that some cardio can fit well after a strength session, but the type, intensity, and duration of cardio really matter. Research has shown that high-intensity or prolonged cardio—like long-distance running or intense cycling—can interfere with muscle recovery and adaptation, especially if done right after a strength workout. This is known as the “interference effect, ” where the body’s efforts to recover from intense cardio can clash with the muscle repair process needed to build strength. So, if you’re aiming to maximize muscle growth and strength gains, long or intense cardio post-lifting could be counterproductive.

That said, it’s also a matter of balance and personal goals. Moderate, low-intensity cardio, such as a jog or brisk walk, won’t likely hurt your gains and can even aid recovery by increasing blood flow to the muscles. In fact, many athletes find that a light cardio session after strength training can help them feel less sore and stay mobile. However, if the main goal is to build strength and size, cardio should be limited or done on separate days to allow maximum focus and recovery for each type of workout.

[zensei]

If you hit legs and then go for a run I’m pretty sure the Ampk signal from running could down regulate the mtor signaling from your leg day resistance training and potentially lessen your muscle gain. Walking should be fine but I’d like an in depth video about all of this stuff.

[brettmiller]

Thank you for giving a clear answer on the subject ...greatly appreciated

[Devon-hwih]

Light cardio is fine but heavy cardio will.

[steveburgoon]

The strongest and most ripped i've ever been in my life was because after my weight training three times a week, I ran sprints and stadium stairs, and I got stronger and leaner continuously.

[Elenitsa]

Does this apply to post menopausal women as well? What if you do a full body strength training session, can you then do a quick 30 min cardio session?

[ErikPanen]

Is it correct that (not too heavy) Cardio after strength training will give you a bit more fatt loss?
My cardio after quite intense lifting exists of 20 minutes incline treadmill walking with a heart rate in fat burning zone (70% of 220 minus your age)

[NAKMUAYACADEMY]

How much zone 2 and vo2max should be done per week for health and longevity?

[kinpatu]

What about the opposite? I usually start resistance training after 45 minutes of cardio.

[JM_Lauderdale]

You structure your weight lifting properly. Reduce rest times. Lifting with moderate amount of wieght. Using super sets. You're cardiovascular system is being taxed.

[Reewnat]

Can the Dr. Or someone provide examples of cardio? It differs per channel. Is her weighted walk considered cardio or mild exercise?

[AngCJ-]

Specifically, cardio doesn't impact hypertrophy though? Cardio like zone 2 right?

[sidneybuckaloo]

I love you and have been following you and your advice for a while now. I just want to say… there is nothing in that backpack. I’m sure it’s just for the video, but I couldn’t take my eyes off of it.

[jaghad]

Bold statement and very likely not an accurate one.

There are many factors to consider, like if the person is using an efficient training program, eating habits, sleep, stress, for how long has this person been training, age, sex etc.

I am a man and I have been working out for over 15 years. One thing I can tell from experience is that when I incorporate cardio into my sessions I do that to lose weight. Doing so means that I also control my eating. This means that I lose weight and I also lose strength in the gym. This is especially apparent on the flat bench press.

However, I can tell that I did a lot of cardio (running to and from the gym for a total of 40 minutes) when I trained my calves a few years back. Before that I had not been serious in training my calves, never did much direct work. But once I started out doing so, my calves blew up. They became huge, and people where commenting on them that they looked awesome but also somewhat grotesque. At that period I didn't do cardio to lose weight, it was a way to transport myself from point A to B. But, when I reflect on it I do think that my weight was fairly stable with a tilt on gaining a few pounds over that year.

Based on this I still would not draw the conclusion that cardio won't interfere with muscle strength.

[SaveRRx]

I’ve heard cardio should be first and as soon as your done training with weights focus on recovery, mentally and physically. Kind of makes sense to me but what do I know? 😆

[HillbillyYEEHAA]

I used to do cardio before weights so I could train myself to train tired. If I didn't do it before, I wouldn't do it at all.
I would eat a few sweets or some fruit if i felt like I had no energy after