CARDIO VS. STRENGTH: FINDING THE SWEET SPOT FOR REAL RESULTS

March 2, 2025

If your goal is to get leaner, stronger, and more capable—you need more than just weightlifting or just cardio. You need both. But the key is knowing how to combine them without sabotaging your results.

At ApexFit Performance, we don’t waste time chasing fads. We train for strength, function, and longevity. Here's how to balance cardio and strength training without watering down either.

KNOW WHAT EACH DOES FOR YOU

Cardio (Conditioning Work):

Improves heart and lung capacity
Burns calories fast
Boosts endurance
Supports recovery between sets and sessions

Strength Training:

Builds lean, dense muscle
Increases metabolic rate long-term
Improves bone density, posture, and joint integrity
Makes you harder to kill (literally and figuratively)

Both have their place—but if you're not strategic, they can work against each other.

WHY THE BALANCE MATTERS

Cardio burns during. Strength burns after.
Cardio torches calories while you're doing it. Muscle from strength training keeps burning calories all day.
Strength protects your muscle.
Too much cardio without resistance training? Say goodbye to your gains. Strength training preserves and builds lean tissue.
Lifting heavy elevates your heart rate too.
Compound lifts (squats, deadlifts, rows) tax your cardiovascular system and build functional conditioning by default.
Together, they build an engine and a frame.
Think of it like this: strength is your armor. Cardio is your horsepower. You want both.

BUILDING A SMART TRAINING SPLIT

Lift 3–4x/week
Focus on full-body or upper/lower splits. Prioritize big movements. Train with intent, not just volume.
Do cardio 2–3x/week
Blend it:
- Low-intensity (Zone 2 walks, incline treadmill, cycling) for recovery and fat burning
- High-intensity (intervals, sled pushes, battle ropes) for conditioning and athletic carryover
Stack them strategically
- Lift first if strength is the goal
- Cardio first if endurance is the focus
- Or split AM/PM if you’ve got the time

TAILOR TO YOUR GOALS

Fat loss focus:
Moderate-to-high frequency cardio + strength 3x/week
Muscle-building focus:
Strength 4x/week + short conditioning sessions (15–20 min)
General performance:
3–4 lifts + 2–3 varied cardio sessions, rotating between HIIT and Zone 2

COMMON PITFALLS TO AVOID

Overtraining
More isn’t better. Better is better. Too much cardio stacked on heavy lifting leads to burnout and plateaus.
Neglecting recovery
Sleep, nutrition, hydration, and stress management matter just as much as the sets and reps.
Doing everything, every day
You don’t need to train 7 days a week. You need to train hard, recover well, and stay consistent.

FINAL WORD

You don’t have to pick a side. You don’t have to choose between running and lifting. You need both—but you need to program them with purpose.

Strength without cardio makes you stiff. Cardio without strength makes you soft.
Put them together and you’re dangerous.

This is ApexFit. Train smart. Train hard. Train for everything.

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