Will cardio ruin your progress?
There is a common belief in fitness that any amount of cardio will destroy muscle growth. That isn’t accurate. As research shows, keeping cardio limited, scheduling it properly, and eating supportive foods can actually help your progress rather than hurt it.
Not every type of cardio pairs well with lifting. Some forms, like running, involve significant eccentric stress and can raise injury risk. Running also burns a high amount of calories, which can make macro balance harder. If you enjoy running and want to keep it in, a treadmill is a safer choice thanks to its padded surface.
If running isn’t your thing, here are two options that support muscle growth and are easier on your joints:
- Cycling: A low-impact way to improve aerobic fitness and strengthen your lower body at the same time. It also boosts lower body endurance which helps with leg training.
- Swimming: A full-body, low-impact cardio workout that reduces load on your joints while still requiring strength and effort, especially for lifters with lower body fat and reduced buoyancy.
There isn’t a strict limit where gains suddenly disappear, but a simple guideline works well: keep cardio to 30 minutes or less.
This keeps calorie burn manageable and helps you focus on high-quality conditioning. Shorter, intense options like HIIT are ideal because they support muscle maintenance while improving cardiovascular fitness.
Experienced lifters often plan long rest phases between intense sessions. You can integrate cardio in two ways:
- Do cardio on separate days, two or three times per week.
- Combine cardio and lifting on the same day.
If you combine them, lift first. You’ll still have enough glycogen to push through an intense cardio session afterward.
Here’s a plan for women that will help you combine strength and cardio:
Here’s a plan for men that will help you combine strength and cardio:
To support recovery after cardio, prioritize lean proteins like chicken or fish. If you want quick plant-based choices, good options include:
- Nuts
- Edamame
- Oatmeal
- Avocado
- Pumpkin seeds
Include these foods on rest days as well so you avoid overeating and stay within your macro targets.
To support your cardiovascular health without sacrificing muscle growth:
- Choose cardio types that align with your goals
- Keep sessions under 30 minutes
- Separate cardio and lifting or lift first when combining
- Refuel with quality protein sources
Following these principles makes it easier to maintain muscle while improving overall fitness.
If you have questions or want to share your experience, feel free to comment below.
Frequently Asked Questions
No, cardio doesn't necessarily ruin muscle growth if done correctly. Integrating low-impact cardio like cycling or swimming can actually support your fitness goals by improving cardiovascular health and endurance. The key is to balance cardio with strength training and proper nutrition.
To balance cardio and strength training, consider doing cardio on separate days or after your lifting sessions. This ensures you have enough energy for strength training while still benefiting from cardio. Keeping your cardio sessions under 30 minutes can also help maintain muscle mass.
Weightlifters can benefit from low-impact cardio like cycling and swimming. These exercises are easier on the joints and can enhance lower body strength and endurance without excessive calorie burn. For more on effective cardio workouts, check out The Best Types Of Cardio Workouts For Health And Fat Loss.
Cardio sessions should ideally be 30 minutes or less to maintain muscle mass. This duration allows for sufficient calorie burn without compromising muscle growth. High-intensity interval training (HIIT) is a great option for short, effective cardio.
Before cardio, fuel your body with carbohydrates for energy. After cardio, focus on lean proteins like chicken, fish, or plant-based options such as edamame and nuts to support muscle recovery. For more nutrition tips, see What You Should Eat Before And After A Workout.
It's generally better to do cardio after weightlifting. This approach ensures you have enough energy to maximize your strength training session. Doing cardio post-lifting helps with recovery and doesn't deplete glycogen stores needed for lifting.
