The Optimal Approach to Concurrent Training: Combining Cardio and Resistance Training for Maximum Results
Concurrent training refers to combining both cardiovascular exercise and resistance training within the same overall workout program. This integrated training approach has surged in popularity as individuals seek to reap the myriad benefits of cardio and strength work in tandem. However, research shows there are nuances to concurrent training that can either optimize or hinder results if not properly considered.
This article will provide an in-depth look at the science and practical application of concurrent training for any goal, including:
- The interference phenomenon and its implications
- Cardio and lifting modalities that pair well together
- Ideal training splits and sequencing
- Nutrition and recovery protocols
- Concurrent training dos and don’ts
- Sample concurrent training programs
Let’s explore how to harness cardio and resistance work synergistically to take your fitness to the next level.
The keys to any concurrent training split are allowing strength work to take priority, sufficient rest between intense sessions, keeping steady-state cardio with strength work and using nutrition and modulation to support recovery demands.
Understanding the “Interference Effect” of Concurrent Training
A substantial body of research has demonstrated that simultaneously training for strength and endurance can blunt results in each area compared to focusing on only one fitness attribute at a time. This “interference effect” shows that strength and muscle gains are typically less when adding in cardio training versus lifting alone. Sprint performance can also suffer when combining sprint work and heavy squats within the same sessions.
What causes this interference effect? The primary factor is competing adaptations. The molecular signals, physiological effects, and recovery demands of strength and endurance work are very different. When our bodies are prompted to adapt in divergent ways simultaneously, the result is less specialised improvement in each area.
Molecularly, heavy resistance training triggers mTOR signalling which stimulates muscle protein synthesis. Meanwhile, endurance exercise activates AMPK signalling which promotes mitochondrial biogenesis. Trying to maximize both pathways concurrently can lead to molecular interference, though this is an area requiring more research.
However, the interference phenomenon does not mean concurrent training should be avoided. A nuanced approach allows for maximising results. We will explore specific implementation strategies, but first, let’s examine ideal combinations of cardio and resistance modes.
Selecting Compatible Cardio and Lifting Modalities
All cardio and all weight lifting are not created equal when it comes to synergistic concurrent training effects. Certain modalities complement each other better than others.
For the endurance portion of concurrent training, lower-intensity steady-state work tends to interfere less with strength gains compared to intense sprint intervals. Activities like walking, jogging, easy cycling, swimming, rowing, and moderate-intensity elliptical work well with lifting. The exception is frequent long-distance sessions, in this case, the interference effect is greatly magnified.
High-intensity sprint work also works but can compromise strength adaptations if done in the same sessions when the overall volume is equal.
Regarding resistance training, traditional moderate-rep hypertrophy work blends well with steady-state cardio. However, maximal and explosive strength training (1-5 reps per set) suffers more when combined with endurance work in the same sessions. This is because power relies heavily on neuromuscular coordination and fast-twitch muscle fibres, which high volumes of cardio can negatively affect.
Therefore, a bodybuilder, physique athlete, or regular gym-goer would do well with a mix of hypertrophy lifting and steady-state cardio for concurrent training. However, a powerlifter or athlete requiring high-force development should separate plyometrics, speed work, and lower rep lifting from metabolic conditioning.
Ideal Programming Splits for Concurrent Training
The ideal concurrent training program takes into account your goals, training history, work capacity and recovery ability. However, a few overarching principles can optimise results:
- Separate sessions when feasible. Performing strength and cardio workouts on different days allows greater quality for each session type. The separate-day split also facilitates better recovery.
- When combining modes, opt for morning lifting and afternoon/evening cardio on two-a-days. This sequence allows ample recovery before the next strength session.
- Start with just 2-3 weekly cardio sessions of 20-30 minutes at low-moderate intensity when adding it to an existing lifting program. Monitor fatigue, recovery, and progress closely.
- For experienced concurrent trainers, a maximum of 4-6 weekly cardio sessions optimise results for most general gym-goers and athletes. Elite endurance athletes can push higher.
- When programming strength and cardio together, opt for compound lifts first when fatigued, then isolation moves and cardio activities which require less coordination.
The bottom line is that playing it conservatively at first allows for gauging individual recovery abilities when blending strength and cardio work. It’s easier to increase the frequency, duration, and intensity of endurance work overtime if progress continues compared to overtraining upfront. Patience pays off.
Nutrition and Recovery for Concurrent Training Success
Fuelling and rest become even more important when combining strength and cardio workouts. Several guidelines optimise recovery:
- Ensure adequate overall caloric intake to support training demands. Get sufficient protein – up to 1g per pound daily – to promote muscle growth.
- Time workouts appropriately and spaced throughout the day when possible to avoid overlapping fatigue effects.
- Get enough sleep – 7-9 hours per night for most people. Sleep is crucial for muscle repair and mental recovery.
- Incorporate light active rest days for tissue regeneration without intensity.
- Consider including supplements like creatine, beta-alanine, and citrulline malate which can buffer fatigue from both strength and endurance training.
- Take advantage of modalities like massage, foam rolling, cold water immersion and sauna use to speed recovery as needed.
- If following a fat loss nutrition plan, avoid overly aggressive calorie deficits which can exacerbate overtraining symptoms.
The keys are fuelling sufficiently for the increased demands of concurrent training, spacing workouts intelligently, and supporting rest and recovery actively.
Concurrent Training: Major Do’s and Don’ts
DO:
- Gradually work up to 2-4 cardio sessions per week lasting 20-30 minutes at first when adding to lifting
- Carefully monitor fatigue, recovery, and progress frequently to avoid underecovering
- Ensure adequate overall calories and protein intake to fuel training demands
- Opt for steady-state cardio paired with moderate-rep hypertrophy lifting when combining
- Or, if you prefer HIIT style cardio, do it at the end of your resistance training workout or separate it altogether and treat it as another resistance training session and plan accordingly
- When lifting weights and doing cardio on the same day, separate sessions if possible with weights in the morning and cardio in the evening
- Take advantage of supplementation and modalities that support faster recovery
DON’T:
- Add excessive cardio volume too quickly which can hinder strength and muscle gains
- Combine sprint, plyometric or powerlifting work with metabolic conditioning in the same sessions
- Train heavy weights and sprints when fatigued without sufficient rest between bouts
- Ignore warning signs of overtraining like persistent fatigue, strength stalling, and nagging injuries
Concurrent training can elicit substantial fitness improvements in both cardiovascular endurance and muscle building when executed thoughtfully. With a smart program design tailored to your abilities and goals, it’s possible to leverage the benefits of combined strength and cardio workouts. Just be sure to start conservatively and allow your body time to adapt without pushing too aggressively.
Sample Concurrent Training Programs
Here are a few examples of concurrent training programs that integrate the best practices discussed. Have in mind that these are only examples, training, like nutrition needs to be personalized and would look different for each person.
1. Marathon Training + Lifting Split (for endurance athletes)
Monday: Lower Body Strength + Steady-State Cardio
Morning
- Back Squats – 4×5
- Romanian Deadlifts – 3×8
- Leg Extensions – 2×12
Evening
- 30 minutes of moderate stationary biking
Tuesday: Upper Body Strength
- Bench Press – 4×6
- Bent Over Rows – 4×8
- Overhead Press – 3×8
- Lat Pulldowns – 2×10
Wednesday: Long Run
- 60-90 minutes easy-moderate pace
Thursday: Active Recovery
- 30 minutes walking
Friday: Lower Body Hypertrophy + Steady-State Cardio
Morning
- Leg Press – 4×10
- Leg Curls – 3×12
- Calf Raises – 3×15
Evening
- 30 minutes moderate incline treadmill walking
Saturday: Long Run
- 90-120 minutes easy-moderate pace
Sunday: Rest
This marathon-focused training split allows steady-state cardio to be paired with strength work after a full recovery from long runs. Lower body strength work is prioritised early in the week before lengthy weekend runs. Lighter hypertrophy training is programmed alongside cardio at the end of the week.
2. Marathon Training + Lifting Split (for the average person – non-competitive athletes)
Monday: Full Body
- Squat – 3×8
- Bench Press – 3×8
- Bent Over Row – 3×8
- Overhead Press – 2×10
- Deadlift – 2×5
- Bicep Curls – 2×10
Tuesday: Sprint Interval Training
- SIT on a bike: 10 x 10-30 sec. all-out sprint + ~4 minutes of active recovery between each sprint
Wednesday: Active Recovery
- Mobility drills + 30-minute walk
Thursday: Full Body
- Front Squat – 3×8
- Incline Bench Press – 3×8
- Pull-Ups – 2×6
- Walking Lunges – 2×8
- Romanian Deadlift – 3×8
- Triceps Extensions – 2×10
Friday: Steady-State Cardio
- 30-40 minutes moderate pace (zone 2)
Saturday: Long Run
- 90-120 minutes easy-moderate pace
Sunday: Rest/Mobility Drills/Foam Rolling/Light Stretching
This marathon-focused training split for non-competitive athletes allows steady-state cardio to be paired with strength work. It also incorporates a SIT session. Strength training is prioritized earlier in the week before a lengthy weekend run.
3. Physique Training + HIIT Cardio Split (for physique focused athletes)
Monday: Upper Body Strength
- Bench Press – 4×5
- Bent Over Rows – 4×6
- Overhead Press – 3×8
- Weighted Pull-ups – 2×6
- 10 minutes HIIT on rower
Tuesday: Lower Body Strength
- Squats – 4×6
- Romanian Deadlifts – 3×8
- Hip Thrusts – 3×10
- Calf Raises – 3×15
- 10 minutes HIIT on elliptical
Wednesday: Active Recovery
Thursday: Upper Body Hypertrophy
- Incline DB Bench Press – 3×10
- Cable Flyes – 3×12
- Lateral Raises – 3×12
- Face Pulls – 3×15
- Biceps Curls, Triceps Extensions – 2×15 each
Friday: Lower Body Hypertrophy
- Leg Press – 4×12
- Leg Extensions – 3×15
- Lying Leg Curls – 3×12
- Standing Calf Raises – 3×15
- 10 minutes of HIIT on the bike
Saturday: Active Recovery
Sunday: Rest
This physique-focused training split emphasizes HIIT cardio paired together with heavier strength work early in the week and volume-focused hypertrophy training at the end of the week.
4. Physique Training + Cardio Split (for the average person)
Monday: Full Body
- Barbell Squats – 4×5
- Bench Press- 4×5
- Weight/Assisted Pull-ups – 3×8
- Shrugs – 3×10
- Barbell Curls – 2×12
- EZ Bar Skullcrushers – 2×12
Tuesday: Steady-State Cardio
- 30-40 minutes moderate pace (zone 2)
Wednesday: Full Body
- Deadlifts – 4×5
- Overhead Press – 4×5
- Seated Row – 3×10
- Dumbbell Shrugs – 3×10
- Dumbbell Hammer Curls – 2×12
- Dips: 2 sets of 6-8 reps
Thursday: Steady-State Cardio
- 30-40 minutes moderate pace (zone 2)
Friday: Full Body (optional – only if fully recovered):
- Romanian Deadlifts – 4×5
- Lunges – 3×8
- Incline Bench – 3×8
- One Arm Dumbbell Row – 3×8
- Lateral Raises – 3×10
- Preacher Curls – 2×10
- Triceps Pushdowns – 2x 10
Saturday: Mobility + Steady-State Cardio
- Mobility Drills
- 30-40 minutes moderate pace (zone 2)
Sunday: Rest
The keys to any concurrent training split are allowing strength work to take priority, sufficient rest between intense sessions, keeping steady-state cardio with strength work and using nutrition and modulation to support recovery demands. If these factors are addressed, progress in both cardiovascular endurance and muscle building is possible through wise concurrent training.
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