You’ve probably heard the fitness debate: “Should I focus on cardio or strength training?” Well, what if you could have your protein shake and drink it too? Welcome to the world of concurrent training—where strength and endurance exercises join forces in the same workout program. But not all combos are created equal, and science has some fascinating insights on how to maximize your results.
The Cardio-Strength Conundrum
If you’ve ever tried to build muscle while also improving your cardiovascular fitness, you might have heard warnings about the “interference effect”—the idea that cardio can sabotage your strength gains. It’s like trying to drive with one foot on the gas and one on the brake.
But here’s the good news: recent research suggests that smart concurrent training can actually deliver impressive results for both muscle development and cardiovascular health. The key is choosing the right type of cardio to pair with your strength routine.
High-Intensity Interval Running: Your Secret Weapon
According to a comprehensive review by researchers at Beijing Sport University, high-intensity interval running combined with resistance training (HIIRT+RT) emerged as the winning formula for minimizing the interference effect.
What does this mean for you? If you’re looking to get stronger while also improving your cardio, short bursts of intense running might be your best bet. Think sprints, hill repeats, or timed intervals on a track—not endless plodding on a treadmill.
Why It Works
When you do moderate-intensity continuous cardio (like jogging for 30+ minutes), your body adapts in ways that can sometimes conflict with strength development. It’s like trying to train your body to be both a marathon runner and a powerlifter—the signals get mixed.
High-intensity interval training, on the other hand, has a training effect more similar to strength work. Both recruit those powerful fast-twitch muscle fibers, and HIIT doesn’t deplete your glycogen stores as dramatically as longer cardio sessions.
Think of it this way: HIIT is like sending your muscles a telegram that says “GET STRONGER AND FASTER,” while traditional cardio is more like a lengthy email that says “become more efficient at sustained, low-intensity work.”
Making It Work for You
Ready to try concurrent training? Here’s how to implement these research findings:
For Beginners
- Start with 2-3 sessions per week
- Separate your cardio and strength by at least 6 hours if possible
- Try a simple HIIT running workout: 30 seconds hard effort, 90 seconds recovery, repeat 6-8 times
- Focus on fundamental strength movements (squats, push-ups, rows)
For Intermediate Exercisers
- Experiment with same-day training, doing HIIT after your strength workout
- Try hill sprints: find a moderately steep hill, sprint up for 15-20 seconds, walk down, repeat 8-10 times
- Keep your HIIT sessions under 20 minutes total
- Ensure adequate recovery between training days
For Advanced Athletes
- Consider periodizing your training to focus more on strength at certain times and endurance at others
- Try track intervals: 400m at 90% effort with 2-minute rest periods, repeat 5-6 times
- Incorporate strength training that complements your specific sport or goals
- Monitor recovery carefully—quality trumps quantity
The Bottom Line: Choose Your Cardio Wisely
The research is clear: not all cardio is created equal when it comes to concurrent training. While traditional steady-state cardio has its benefits, high-intensity interval running appears to be the most compatible with your strength goals.
So next time you’re planning your weekly workout schedule, remember this fitness formula: resistance training + high-intensity interval running = your best bet for building strength while boosting your cardiovascular system.
It’s not about choosing between being strong or having endurance—it’s about being strategic with how you combine them. Your muscles will thank you for speaking their language.
This article is based on research by Chen et al. published in the Journal of Exercise Science & Fitness, Volume 22 (2024). The study conducted a systematic review and network meta-analysis of concurrent training types on lower limb strength and muscular hypertrophy.
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