Alright, my fitness-loving readers, we have a bit of a pickle to address today. There’s a rumour going around that I’m sure many of you have heard suggesting that cardio and weight training are like oil and water: they just don’t mix. Well, hold onto your running shoes and dumbbells, because we’re about to debunk some myths and shed light on the harmonious relationship between cardio and weights. Especially for you youngsters out there, intertwining these two can be an absolute game-changer.

Myth-Busting Time: Cardio and weight training

Cardio and weight training Friends, not Foes

Myth 1: Cardio Kills Your Gains

Oh, how this one echoes through every gym and fitness forum! A considerable chunk of the fitness community holds the belief that engaging in cardiovascular exercises too frequently will turn those hard-earned muscles into jelly. They picture hours and hours of cardio erasing all the progress they’ve made in the weight room. But let’s delve a bit deeper.

Cardio, in excess and without proper nutrition, might tap into your muscle reserves for energy. However, when done correctly, it can actually be an ally in muscle growth. Proper cardiovascular training increases blood flow, ensuring that your muscles receive the nutrients they need post-workout for recovery and growth. Furthermore, cardio can improve your overall workout efficiency. A stronger heart and better lung capacity mean you can lift more without getting out of breath. So, while it’s essential to strike a balance, saying cardio kills gains is a gross oversimplification.

Myth 2: Cardio and Weight Training Don’t Mix

Another myth that’s been doing the rounds! To say that Cardio and Weight Training are incompatible is like saying tea and biscuits aren’t a match. While weight training is the go-to for increasing muscle mass and strength, cardiovascular training ensures that your heart, the most crucial muscle in your body, is in top-notch condition. The increased endurance from cardiovascular exercises means more reps, more sets and overall, a more productive time pumping iron. So, rather than being adversaries, these two are the dynamic duo of the fitness world!

Multifaceted Advantages of Cardiovascular Exercises

Oi, teens, gather round. It’s jolly important to grasp from the off that a well-balanced fitness routine serves you best in the long haul. If you’re solely chuffed about lifting weights, you’re neglecting the wholesome benefits Cardio and weight training together can offer.



When one mentions cardio, a good run is often the first thing that springs to mind. And rightly so! Running isn’t just a way to shed a few calories; it lays a strong foundation. It bolsters your cardiovascular endurance, paving the way for prolonged weight training sessions. The rhythmic motion and impact of running also bolster bone density – a cracking bonus for your overall strength. And those calf muscles you’re nurturing? They’ll give a solid boost to your squats and deadlifts.



Swimming is, without doubt, the unsung hero of cardio sessions. Thanks to the water’s resistance, every stroke becomes a mini-resistance exercise for your muscles. What’s more, the controlled breathing involved in swimming can work wonders for your lung capacity. For those who mix Cardio and weight training, a dip in the pool is pure bliss on those recovery days. The water’s buoyancy offers a gentle embrace, reducing strain on joints and muscles, making for a calming yet effective session.



Rowing machines, often the overlooked gem of the gym, deserve a second glance. This mighty exercise challenges both your cardiovascular prowess and major muscle groups in one go. Each pull targets the back, shoulders and legs simultaneously. For those balancing Cardio and weight training, this means a more upright posture, beefier deadlifts and a solid core.



Whether you’re spinning indoors or braving the British elements outside, cycling is a smashing way to give those legs a proper workout. Every turn of the pedal works the quads, hamstrings, calves and yes, the glutes. Amp up the resistance or take on those uphill challenges and you’re sneaking in some high-intensity intervals – top-notch for heart health. Combine this with steady weight training and you’re on track for well-defined legs and a hearty cardiovascular system.

Summarised Action Plan for Teens about cardio and weight training

Alright, young guns, time to get into the nitty-gritty. As you set off on this exhilarating quest for peak fitness, it’s bloomin’ important to have a proper plan of action. The path to success might be drenched in sweat and sheer will, but a sprinkle of strategy can be a game-changer. So, here’s a nifty guide for you:

1. Striking the Right Chord

An Orchestra’s Perfect Balance: Just as an orchestra thrives with its booming drums and gentle flutes, your fitness routine needs the might of weightlifting and the stamina from cardio. Overdoing one might leave you a bit knackered and not at your best. Think about crafting a weekly schedule that splits your time between the weights and the running track. Feeling a bit cheeky? Why not have days where you mix Cardio and weight training, akin to circuit training?

Swing Between The Two: Ponder on having separate days for weight training and cardio. This approach ensures that your muscles get their well-deserved breather, minimising the risk of injuries and feeling worn out. Say, you might hit the weights on Monday, Wednesday and Friday and then give cardio a whirl on Tuesday, Thursday and Saturday. Keep in mind, it’s regularity over the long haul that brings home the bacon.

2. Tune Into Your Body’s Song

Heed Your Body’s Nudge: No matter how gung-ho you are, it’s key to stay in sync with what your body’s telling you. If you’re feeling knackered, a bit of soreness or just out of sorts, it might hint that you’re overstepping the mark. If your legs are still smarting from the squats the day before, maybe trade today’s run for a more leisurely swim.

Rest Is Where the Magic Happens: You don’t build strength when pumping iron, but in the downtime afterwards. If after a fierce session with the weights your muscles are crying out, perhaps it’s a nod to take it easy with the cardio the next day or even press the pause button altogether. Trust me, future you will be chuffed.

3. Spice Things Up

Variety – Not Just For the Telly: Sticking to just one type of exercise can get a tad repetitive and might stall your progress. By shaking up your workouts, you’re always keeping your body on its toes, leading to more steady improvements. And let’s be honest, a change now and then keeps the routine from going stale.

The Gym’s Your Playground: While you might be smitten with running, don’t be shy to splash about with swimming, have a go at rowing or even cycle your heart out. Each form of cardiovascular workout brings its own set of perks, challenging various muscles. Plus, mixing it up helps spread the load, reducing the strain on particular areas and cutting the risk of using them too much.

Conclusion:  Cardio and weight training

Combining cardiovascular training with weight lifting isn’t just possible; it’s beneficial. From increased endurance to muscle toning and strength, the two go hand in hand. Teenagers, as you sculpt your fitness journey, don’t shy away from mixing and matching.

If you’re keen to take the plunge, especially into the world of swimming, I’m here to guide you. Get in touch for personal training and swimming instruction. Let’s make waves together!