Strength or Cardio After 35: Do You Actually Need Both?

They help in different ways

Strength training helps you build and keep muscle, get stronger and practise useful movements. Cardio helps your heart and lungs and can improve your fitness for everyday life.

Cardio does not have to mean running. Walking, cycling, rowing and swimming all count. The best option is usually one you actually enjoy enough to keep doing.

Cardio does not automatically ruin strength gains

You may have heard that cardio kills your gains. That is far too simple. Research shows the way strength and cardio interact depends on how much you do, how hard it is, how you arrange the week and what you are training for.

For a normal person who wants to be strong and fit, there is no reason to be scared of doing both.

Keep the week simple

If strength is your main goal, put your harder strength sessions where you are likely to have the most energy. Keep cardio at a level that supports the week rather than wrecking the next session.

If you love cycling, rowing or running, keep doing it. We can build the strength work around the activity that matters to you.

• Do not put every hard session next to another hard session.
• Use walking and easy cardio to add movement without adding much fatigue.
• Adjust the mix when your goals change.

Your plan can change with your life

Some weeks you will have more time than others. That is fine. Two strength sessions and regular walking might be perfect in a busy month. At another point you may want more cycling, rowing or running.

If you have a health condition, pain or are returning after illness, get the right medical advice before making a big change to your exercise.