Do I Need Cardio If I Strength Train?
If you had asked 25-year-old Casey whether you needed cardio if you were already strength training, I probably would have laughed and said, "Nope."
Lift heavy. Build muscle. Get stronger. Problem solved.
At 37, my answer is a little different.
While I still believe strength training is one of the most important things you can do for your health and longevity, I've come to appreciate the benefits that cardiovascular training brings to the table. Today, I think most people should include some form of cardio alongside a solid strength training routine.
The good news? Cardio doesn't have to mean endless hours on a treadmill.
**Unless you're into that, then rock on
Just like strength training, there are many ways to do it.
One option is longer, steady-state cardiovascular training. Think walking, jogging, cycling, rowing, or hiking at a comfortable pace. This type of training helps improve something called tidal volume, which is the amount of air you move in and out of your lungs with each breath.
As your cardiovascular fitness improves, your body becomes more efficient at delivering oxygen to working muscles. Your heart pumps more blood with each beat, your breathing becomes more efficient, and everyday activities require less effort. In simple terms, a higher tidal volume means your body gets better at using oxygen, which supports everything from exercise performance to long-term heart and lung health.
Another option is interval-based training. This can be done on a bike, rower, track, or even built directly into a strength workout through circuits and conditioning blocks. Interval training challenges your body at higher intensities and helps improve your VO₂ max.
VO₂ max refers to the maximum amount of oxygen your body can use during exercise. Think of it as a measure of your aerobic engine size. The higher your VO₂ max, the greater your ability to produce energy, recover between efforts, and sustain physical activity. Research consistently shows that higher VO₂ max levels are associated with improved health outcomes, increased longevity, and a lower risk of cardiovascular disease.
The interesting thing is that steady-state training and interval training improve different parts of the same system. One helps build the engine, while the other helps improve its horsepower.
And that's why I no longer view cardio and strength training as competitors.
They're teammates.
Analogies for the win.
Strength training helps you build and maintain muscle, improve bone density, increase strength, and preserve function as you age. Cardiovascular training improves heart health, lung function, work capacity, recovery, and endurance.
Both matter.
The best part? You don't need a perfect program.
Just like strength training, cardio exists on a spectrum. Some people will benefit from dedicated cardio sessions. Others may get their cardiovascular work through walking, hiking, recreational sports, or interval-based strength workouts.
The key is to do something.
Because whether you're lifting weights, walking your neighborhood, riding a bike, or pushing through intervals, you're moving the needle forward.
And when it comes to long-term health and fitness, consistency will always beat perfection.