Should You Add Steady-State Cardio to Your Strength Training Program?

Many strength athletes and gym-goers wonder whether they should incorporate steady-state cardio into their lifting routines. With so much conflicting advice online, it's easy to feel uncertain about how aerobic exercise fits alongside resistance training. This article addresses that question, breaking down what the science says and offering practical guidance to help decide if and how much cardio you should add to your program.

What Is Steady-State Cardio and Why Does It Matter?

Steady-state aerobic training involves exercises that elevate your heart rate and maintain it at an elevated level for an extended period. It is widely regarded as a key component of a balanced fitness routine. The American Heart Association recommends performing at least 150 minutes of aerobic activity per week (American Heart Association, 2018). I encourage most of my clients to include aerobic training in their programs, as it supports weight loss, enhances overall health, and, when done properly, can even aid recovery from weight training.

Understanding how to balance different training modalities ensures you're building comprehensive fitness without compromising your strength training progress.

The Cardiovascular Benefits of Strength Training

There is a common misconception that strength training does not benefit the cardiovascular system, but this is not accurate. Although strength training challenges the heart differently from steady-state aerobics, it still provides significant cardiovascular benefits. As you become stronger, the cardiovascular demand increases as well.

Research shows that weight training alone can improve heart health and reduce the risk of cardiovascular disease—sometimes even more effectively than aerobic exercise alone (Zhao et al., 2019; Cornell et al., 2022). However, because weight training is primarily anaerobic (performed in short, intense bursts without relying heavily on oxygen), incorporating targeted aerobic training helps provide a more well-rounded cardiovascular stimulus.

How Much Cardio Should You Do With Strength Training?

To optimize total body fitness, which encompasses the aerobic system, I recommend that clients incorporate dedicated aerobic training into their routine, in addition to weight training. While 150 minutes of moderate effort per week is a standard recommendation, I often suggest 60–90 minutes for my clients who perform intense weight training.