Incorporating Cardio Into your Strength Training Routine – How to find a balance

Those who usually are more invested in weight training might view cardio as a setback or ineffective, and vice-versa. Or, some might view them as two separate exercises. However, weight training and cardio are very powerful duos when done correctly! Finding a balance might be tricky, especially if you are more interested in one over the other. Luckily, we have some tips to help you incorporate cardio into your strength training routine!

Benefits of Cardio & Weight Training Together

Both cardio and weight training are great for your body, but both with different purposes. As we always preach at Booty Lab, weight training is excellent for building muscle, maintaining muscle mass, strengthening joints, and maintaining flexibility. Cardio is excellent for improving cardiovascular health and reduces the risk of many conditions, including heart disease, high blood pressure, and type 2 diabetes. So, when combined, you get all of these fantastic benefits! You must first set your goals to get the most benefit from these two exercises. 

Practical Tips

First, if you are new to both or one of these exercises, the best way to begin is with the basics. You don’t want to overwork your body or muscles, so when beginning, focus on starting a routine. Additionally, when starting, choose 2-4 days a week, allowing days for recovery. Finally, remember that fitness is unique because you are unique! Not everyone can get the same results from the same workout plan. It takes an individualized approach, which we can help with? Just give us a call!

Establish a goal

This is important so you know what type of exercise should be a priority. For example, if your goal is to get stronger but you also want to build your endurance. Prioritizing strength 2-4 days a week would be your main priority, then adding cardio after your workout or on your off days from lifting. It is essential when weight lifting to follow a program to help keep you motivated and progressing with weights or reps. We talk about the importance of progressive overload all the time here at BL and how beneficial it is for continued progress.  

On the other hand, if your goals include mostly endurance, for example, you are training for a 10k. Therefore, cardio should be your main priority when building a workout plan. Train for 2-4 days with long runs or sprints, and on your off days, focus on some weight training. 

Workouts You Can Try

If you are starting out, here are some basic cardio and weight-lifting movements you can try.


  • Running/jogging/walking
  • Swimming
  • bike
  • Rowing 
  • Jumping rope

Weight Lifting 

  • Squats
  • Lunges
  • Push-ups
  • Glute bridges 


While we focus on weight training at Booty Lab, we also make sure to mix in some cardio as well to get alllll the benefits! If you need help getting started or finding a balance, you can workout with us in the gym or on the app


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