Cardio vs. Strength: You Need Both
The Debate
Some fitness influencers insist cardio is pointless—“just lift faster.” They warn that steady-state cardio “kills gains” and wastes time (Schoenfeld & Grgic, 2021).
They’re wrong.
What The Evidence Says
Both forms of exercise provide benefits the other can’t replace:
- Cardio keeps you alive longer. Each 1-MET increase in fitness cuts mortality 10–17% (Blair et al., 1996; Mandsager et al., 2018).
- Strength keeps you functional. Muscle mass protects metabolism, mobility, and independence as you age (Attia, 2023).
- Guidelines exist for a reason. 150 min/week moderate cardio + 2 days strength training (American Heart Association, 2018).
Cardio and strength aren’t competing. They’re complementary.
The Practical Split
- 2–3 lifting sessions per week
- ~150 minutes Zone 2 cardio spread across 3+ sessions
Cardio won’t ruin your gains if you program intelligently (Schoenfeld & Grgic, 2021). It actually enhances recovery and fat oxidation. Strength training protects the muscle that cardio alone won’t build (Lyon, 2023).
Pick both. That’s the 80/20.
American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony.
Blair, S. N., Kampert, J. B., Kohl, H. W., Barlow, C. E., Macera, C. A., Paffenbarger, R. S., & Gibbons, L. W. (1996). Influences of Cardiorespiratory Fitness and Other Precursors on Cardiovascular Disease and All-Cause Mortality in Men and Women. JAMA, 276(3), 205–210. https://doi.org/10.1001/jama.1996.03540030039029
Lyon, G. (2023). Forever Strong: A New, Science-Based Strategy for Aging Well. Atria Books.
Mandsager, K., Harb, S., Cremer, P., Phelan, D., Nissen, S. E., & Jaber, W. (2018). Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open, 1(6), e183605. https://doi.org/10.1001/jamanetworkopen.2018.3605
Schoenfeld, B. J., & Grgic, J. (2021). Can Drop Set Training Enhance Muscle Growth? Strength and Conditioning Journal, 43(6), 95–101.