Andrea Douala is the founder of MissDoualaFitness, a bilingual fitness and wellness brand. Her approach emphasizes nurturing every dimension of health, mind, body, and soul to help you become the best version of yourself.
Have you ever wondered why combining cardio and weight training is essential for a well-balanced fitness routine? As a personal trainer, I frequently encounter individuals who focus solely on either cardio or weight training, often without seeing the results they expect. In this article, I’ll break down everything you need to know to create a balanced workout plan, covering the unique benefits of both disciplines, the optimal frequency for each, and the best order to incorporate them into your routine for maximum effectiveness.
Why do weight training?
Weightlifting is a powerful tool to fight fat. Contrary to the common myth, it’s not cardio that burns fat; it's weight training that holds the key to long-term fat loss and muscle gain. This is especially relevant for individuals managing obesity or diabetes, as building muscle increases insulin sensitivity and metabolic rate. One of the often-overlooked benefits of weightlifting is its ability to improve daily functional movements. As we age, bone density naturally declines, leaving us more vulnerable to fractures from everyday tasks like carrying groceries or walking. But with regular resistance training, we can slow this process, protect our joints, and maintain mobility, as well as posture. Weight training not only strengthens the body but also helps combat the slowdown in metabolism that comes with a more sedentary lifestyle, reducing the risk of weight gain and bone loss. Whether you’re in your twenties or your sixties, weightlifting is a game changer for overall health. So, let’s lift our way to a stronger, healthier future!
Did you know that there are different types of weight training?
Weight training isn’t just about getting bigger muscles; it serves a variety of training objectives. Here’s how different types of weight training contribute to your overall fitness:
Strength training: This form of weightlifting focuses on increasing your maximal force output. If you’re aiming to build raw power, strength training with low reps and heavy weights is your go-to.
Hypertrophy training: If you’re looking to build muscle size and definition, hypertrophy training should be part of your routine. This typically involves moderate reps and weights, stimulating muscle growth.
Endurance training: This type of training is geared toward increasing muscular endurance. It’s great for athletes or individuals involved in activities that require sustained effort, like running, cycling, or swimming. It also helps with activities that require repeated motions over extended periods. Endurance training involves high reps with low weights.
Power training: Power training blends strength and speed to generate explosive force. This is crucial for athletes or individuals who need to develop quick, explosive movements (e.g., sprinters or powerlifters). Power training uses heavy weights but with a focus on speed and explosiveness.
Cardio and its role in your fitness
Cardio is widely known for its benefits to heart health and its ability to burn calories, but it’s important to note that it doesn't directly burn fat. Fat loss occurs when you create a calorie deficit, meaning you need to burn more energy than you consume. This is where cardio comes in; it supports fat and weight loss by increasing calorie burn. Beyond weight management, cardio plays a crucial role in improving overall health by lowering blood pressure, regulating blood sugar levels, boosting good cholesterol, and reducing bad cholesterol, all of which contribute to longevity. While cardio can temporarily boost your metabolism, weightlifting has the advantage of improving metabolism in the long term. Additionally, with consistent cardio training, you'll find yourself able to perform endurance activities for longer periods without feeling fatigued.
LISS, HIIT, or both?
Not all cardio is the same, and the type you choose can impact your results. LISS (Low-Intensity Steady-State), such as brisk walking, cycling, swimming, or using the elliptical, is great for recovery and endurance without taxing your muscles too much. On the other hand, HIIT (High-Intensity Interval Training), which involves short bursts of intense effort followed by rest, includes exercises like sprint intervals, jump rope, battle ropes, burpees, or cycling sprints, is effective for burning calories in less time and can even help preserve muscle mass. The best approach depends on your goals. If you lift heavy weights and want to maintain strength, LISS might be a better complement, whereas HIIT can be useful for those focusing on fat loss and conditioning. Both types have their benefits, and alternating between them can train your body in different ways LISS improves endurance and recovery, while HIIT enhances cardiovascular fitness and metabolic efficiency. Incorporating both into your routine ensures a well-rounded approach to cardio.
Finding the perfect balance
So, how do you balance strength training and cardio in a way that benefits both your strength and cardiovascular health? The answer largely depends on your fitness goals. No matter what they are, incorporating at least 2-3 weightlifting sessions per week is essential. These don’t have to be long just 20 minutes per session can be enough to build strength and maintain muscle mass. If your schedule allows for shorter, more frequent sessions, take advantage of that!
As for cardio, the key is to develop an active lifestyle beyond your structured workouts. If you only do cardio during your workout sessions but spend the rest of the day sitting, you’re still leading a sedentary lifestyle, which negatively impacts your health. Think of your body as a temple, built strong with weight training but kept alive and vibrant through movement. Without movement, even the strongest structure will become stiff, stagnant, and eventually crumble. To truly thrive, your body needs both the foundation of strength and the energy of constant activity.
While the number of workouts you do each week depends on your schedule and personal preference, proper recovery is just as important as training itself. If you train frequently, be sure to include at least one full rest day to allow your muscles and body to recover. Every workout shocks and challenges your muscles, creating tiny micro-tears that need time, sleep, and proper nutrition to heal and grow stronger. In other words, progress doesn’t happen when working out. It happens during recovery. Training is simply the stimulus; real results come from what you do outside of it.
Here are recommendations on how you can blend both disciplines according to your goal:
For strength and power: If your focus is on building strength and power, prioritize weight training. You can add cardio sessions 1-2 times a week to maintain heart health without compromising your strength gains. Low-intensity steady-state cardio (LISS) is ideal here, as it’s less demanding for your muscles.
For muscle gain (hypertrophy): Weight training is key for muscle growth, but cardio can support fat loss and improve endurance. Aim for 3-4 days of weightlifting with 1-2 sessions of cardio (preferably HIIT) for efficient fat-burning without losing muscle mass.
For fat loss: If fat loss is your main goal, a combination of strength training and cardio will yield the best results. Strength training will help preserve muscle mass, while cardio will help you burn more calories. This combination is especially effective for those trying to shed fat while maintaining or building muscle.
For endurance athletes: Endurance athletes should focus on cardio for stamina but shouldn’t neglect strength training. Adding weightlifting 2-3 times a week can improve muscle endurance, joint stability, and overall performance, reducing the risk of injury.
Should you do cardio before or after weight training?
Generally, weight training should come first. Starting with strength training allows you to maximize energy levels, lift heavier, and even reduce muscle soreness post-workout. However, there’s also a way to combine both disciplines by doing a HIIT weight training circuit. This approach blends strength and cardio, helping you burn calories, build muscle, and improve endurance all at once. By minimizing rest periods between sets, you also shorten workout duration while keeping intensity high. That said, HIIT is demanding, so it’s best not to exceed three sessions per week to allow for proper recovery.
What about cardio before weight training? This can be an option if you prefer doing cardio fast (after 8-10 hours without food). The idea is that your body may rely more on stored fat for energy rather than carbohydrates. However, only the cardio portion should be done on an empty stomach you’ll need to fuel up before lifting to maintain strength and performance. One advantage of this approach? If you tend to skip cardio, getting it done first ensures you won’t push it aside later. Plus, with digestion out of the way, you might find your endurance improves.
That said, this method isn’t suitable for everyone. If you have any medical conditions, consult your doctor before training fasted. Regardless of when you do cardio, remember this: timing doesn’t determine fat loss. Fat loss comes from a sustained calorie deficit. So, the best approach? Choose what works best for your energy levels, goals, and lifestyle while staying hydrated and listening to your body.
Let's work together to make your fitness goals a reality
Balancing weight training and cardio depends on your personal fitness goals. Whether you’re aiming to build strength, muscle, or endurance or simply improve overall health, the right combination will help you achieve optimal results. By understanding the role each type of training plays in your routine, you can create a plan that maximizes the benefits of both weightlifting and cardio. Remember, consistency and a well-rounded approach are key to long-term success!
At MissDoualaFitness, we believe that fitness isn’t one-size-fits-all. If you’re unsure how to structure your workouts or want a plan tailored to your goals, let’s build your perfect routine together! Join our community for expert guidance, motivation, and personalized support. Your fitness journey starts today are you ready to take the next step?.
Read more from Andrea Douala
Andrea Douala, Certified Personal Trainer and Nutrition Coach
Andrea Douala is a certified personal trainer and nutrition coach passionate about inspiring others to embrace the joys of healthy living. As the founder of MissDoualaFitness, a bilingual small business offering services in both French and English, she is dedicated to making fitness and wellness accessible to everyone. No matter how busy life gets, Andrea believes that your health is your greatest strength. With her holistic approach, she empowers clients to create sustainable and meaningful changes that are unique to them.
