Many lifters assume endurance work harms muscle growth or strength, and it’s the reason they use for not training cardio. While this may be just an excuse for some, other lifters have been led to believe this is the absolute truth.
Combining strength training and aerobic conditioning within the same program is known as “Concurrent Training”, and recent evidence shows that interference between the two is not a guarantee as once thought.
When intensities, sequencing, and training modes are structured correctly, concurrent training can even enhance both muscular adaptations and aerobic fitness simultaneously. This is how.
Key Points To Know!
Concurrent training is combining endurance and strength sessions in the same program.
Interference between strength and aerobic training has been found to be much smaller than once thought.
A successful program should still have a primary goal to maximize results, increase strength, or endurance.
While interference is smaller than once believed, a single-modality program, strength-only or endurance-only, still produces the greatest gains in its specific domain, especially at advanced levels.
What Is Concurrent Training?
Concurrent training is the structured combination of resistance (strength) training and aerobic (endurance) exercise within the same training program. It can occur within the same workout session or be split across different days.
The common belief is that these two training methods will “cancel” each other out. This makes sense as they are trying to achieve two different physiological adaptations.
Strength training develops force production, neuromuscular efficiency, and muscle hypertrophy.
Aerobic training improves mitochondrial function, cardiovascular output, and metabolic efficiency.
However, when programmed with the right modalities and timing, research shows these adaptations will not only interfere with each other, but they can also actually complement one another (Schumann et al., 2024).
To be clear, concurrent training is distinct from a strength plan for runners or endurance athletes. A strength plan for runners is designed to help prevent injury and improve running, rather than improve muscle growth, muscle strength, and aerobic capacity.
Key Takeaway
Concurrent training is a balanced training program designed to develop both strength and aerobic performance while mitigating interference. When programmed correctly, concurrent training lets you build force production, muscle size, and neuromuscular efficiency while improving cardiovascular capacity and metabolic health (Schumann et al., 2024).
Will Training Endurance Affect Strength? Or Vice Versa?
Not if you follow simple guidelines. Concerns about interference largely come from early research that showed reduced strength gains when high volumes of endurance exercise were performed.
This led many to believe that the physiological adaptations are what blunted each other. However, more recent research has shown that this is largely caused by fatigue itself rather than the aerobic training (Schumann et. al, 2022).
Recent analyses reveal that many “interference” situations are the result of poor programming. Interference between strength and endurance training can occur when:
Endurance volume is excessive
High-impact modalities, like running, are used in high volumes, which can increase muscle damage
Strength and endurance are performed back-to-back without recovery
Training frequency exceeds recovery capacity
Key Research To Know!
Moderate-intensity aerobic training does not compromise short-term hypertrophy (Lundberg et al., 2013)
Concurrent training can stimulate significant muscle fiber growth when volume is matched correctly (Lundberg et al., 2022)
Strength gains are preserved when performing resistance training first (Gao et al., 2023)
Training mode of endurance can make a difference. Cycling tends to be less damaging than running and shows better compatibility with strength work (Chen et al., 2024)
The interference effect is reduced when weekly load is balanced across modalities (Schumann et al., 2024)
Key Takeaway
To maximize results from concurrent training, you must manage fatigue, intensity, and overall volume. This can be done by following the scheduling guidelines above that separate training sessions.
How Do I Use Concurrent Training Effectively?
Concurrent training works when strength and endurance sessions complement each other rather than compete for the same recovery resources.
This means you can’t throw sessions together haphazardly. You must still look at both training modalities as “potential enemies” if basic guidelines aren’t followed.
Primary Training Variables In Concurrent Training:
Prioritize resistance training first if your primary focus is strength or muscle (Gao et al., 2023)
Space your training sessions apart within the same day or alternate days to reduce interference (Schumann et al., 2024)
Choose cycling or low-impact endurance modes to minimize eccentric stress (Chen et al., 2024)
Keep most endurance work at moderate intensity (e.g., Zone 2) to minimize fatigue accumulation and reduce interference risk (Wang, 2024)
Limit high-intensity interval training (HIIT) when strength development is the primary goal (Wang, 2024)
Monitor weekly fatigue and adjust volume to maintain recovery balance (Seipp & Quittmann, 2023)
Increase protein intake (1.6-2.0 g/kg) and maintain appropriate energy availability, as concurrent training elevates total recovery demands (Seipp & Quittmann, 2023)
Prioritizing Training Goals
When performing concurrent training, you should still have a primary goal. The primary focus should then be built around that goal.
If strength gains are the priority, strength training should be scheduled first or given more recovery, as it demands maximal effort and neuromuscular output. For example;
Plan strength training first in the day.
Schedule light lower-body aerobic sessions around lower-body strength training.
You may decrease aerobic training to 2 times a week.
If aerobic capacity is the main goal, cardio should precede or take precedence in the weekly plan. For example;
You may decrease your lower body strength training to once a week
Program your strength training the day before your recovery aerobic session rather than a primary aerobic session.
Prioritization can help set volume, intensity, and recovery requirements.
How Do I Schedule My Program With Concurrent Training?
Timing your training sessions throughout the week, or even day, is one of the ultimate determinants that dictate the effectiveness of concurrent training. Follow these guidelines;
When performing both on the same day, strength training is often best in the morning with aerobic work later, especially if strength is the priority.
Scheduling aerobic sessions immediately after strength can impair recovery and limit strength adaptations.
Weekly plans that alternate focus days or allow 24 hours between high-intensity sessions also optimize results.
Separating strength and aerobic workouts by several hours or placing them on different days reduces fatigue overlap and enhances performance in each.
What Training Frequency Should I Use With Concurrent Training?
Frequency should reflect goals, recovery capacity, and training level. On average, each training modality will have;
Strength Sessions – 2 to 4 sessions per week.
Aerobic Session – 3 to 5 sessions, but depends on intensity and duration.
What Does A Concurrent Training Plan Look Like?
Beginner Concurrent Training Plan (Strength Focused)
Goal: Build foundational strength while adding aerobic conditioning that doesn’t interfere with adaptation.
Strength Sessions (3 days/week)
Split: Full-body routine
Lifts: 1–2 compound lifts per major movement pattern (i.e., squat, press, hinge, row)
Sets: 2–3 sets per exercise
Reps: 6–10
Rest: 2 minutes
Aerobic Sessions (2 days/week)
Mode: Cycling, rower, incline treadmill walking
Intensity: Zone 2 (moderate, conversational pace)
Duration: 20–30 minutes
Sequencing:
Do strength training first
Or on separate days
Why This Works
Beginner strength gains are driven by neural adaptation, which is minimally affected by low-intensity aerobic work. Cycling keeps eccentric damage low, preserving strength and hypertrophy potential.
Beginner Concurrent Training Plan (Endurance Focused)
Goal: Improve VO₂max and aerobic base while still building foundational strength.
Endurance Sessions (3–4 days/week)
Preferred modes: Cycling, rowing, running
Zone 2 sessions: 2–3 days/week (20–40 min)
Optional intervals: 1 Session 4×2 min @ 90% effort)
Strength Sessions (2 days/week)
Split: Full-body routine
Lifts: 1 compound lifts per movement pattern/session (squat, press, hinge, row)
Reps: 5–8 for strength or 8–12 for hypertrophy
Sets: 2–3 sets per lift
Rest: 2 minutes
Sequencing:
Do strength after endurance sessions
Or on separate days
Why This Works:
Endurance is the priority, so strength volume stays moderate to avoid interference. Plus, beginners can still make good strength progress with 2 sessions a week.
Intermediate or Advanced Concurrent Plan (Strength Focused)
Goal: Maximize strength or hypertrophy while maintaining meaningful aerobic conditioning.
Strength Sessions (3–4 days/week)
Split: Upper/lower or push/pull/legs
Lifts: 75% Compound / 25% Accessory and Isolation
Loads: 75–90% 1RM
Reps: 3–6 for strength blocks; 6–10 for hypertrophy blocks
Sets: 3–5 per lift
Rest: 2–3 minutes
Endurance Sessions (2–3 days/week)
Preferred modes: Cycling, rowing, air bike
Zone 2 sessions: 1–2 sessions of 30–40 minutes
Optional intervals: 6 × 1 minute at high power
Sequencing rules
Lift first, then cardio
Keep high-intensity cardio away from heavy leg days
Maintain at least 6 hours between sessions when possible
Why this works
At a higher training age, interference becomes more likely to occur as greater muscular gains are harder to maintain. Low-impact modalities and smart scheduling protect strength performance.
Intermediate or Advanced Concurrent Plan (Endurance Focused)
Goal: Improve performance markers (VO₂max, lactate threshold, running economy) while preserving strength and lean mass.
Endurance Sessions (4–5 days/week)
Preferred modes: Cycling, rowing, air bike
Zone 2 sessions: 2–3 sessions (45–90 minutes)
Optional intervals: 4-6 × 4-minute Threshold
Long Slow Day: 1 Session
Strength Sessions (2–3 days/week)
Split: 2× full body or full/upper/lower
Lifts: Primarily focus on compound lifts
Loads: 75–90% 1RM
Reps: 3–6 for max strength or 6–12 for hypertrophy
Sets: 2–3 per lift
Rest: 2 minutes
Sequencing
Do strength after endurance
Keep strength max-effort days after low-intensity endurance days
Avoid lifting after intervals or long runs
Why This Works
Endurance needs more total volume, and high-intensity endurance produces significant fatigue. Placing strength after endurance protects recovery and avoids performance drops. As you’re more advanced, your primary goal for strength is to simply maintain.
Frequently Asked Questions (FAQ)
Does cardio reduce muscle growth?
No. Moderate-intensity aerobic exercise does not impair hypertrophy, assuming it’s performed with reasonable volume (Lundberg et al., 2013).
Which cardio is best for lifters?
Cycling tends to cause lower muscle damage due to less stress and pounding on the body. This creates better compatibility with hypertrophy and strength (Chen et al., 2024).
Should I lift before or after cardio?
Most people will benefit more from lifting first. This is essential if increasing strength or muscle is the primary goal (Gao et al., 2023).
How many cardio sessions can I include when doing strength training?
Two to four moderate-intensity sessions per week work well for most goals (Schumann et al., 2024). Your exact frequency depends on the intensity and duration of your aerobic training.
Does HIIT interfere more than Zone 2?
Yes. High-intensity endurance work tends to increase fatigue and interference risk (Wang, 2024).
References
Chen, Y., et al. (2024). Comparative efficacy of concurrent training types on lower limb strength and muscle: A quantitative analysis. European Journal of Sport Science. https://www.sciencedirect.com/science/article/pii/S1728869X23000679
Gao, J., Yu, L., et al. (2023). Effects of concurrent training sequence on VO₂max and lower limb strength performance: A systematic review and meta-analysis. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1072679/full
Lundberg, T. R., Fernandez-Gonzalo, R., Gidlund, E.-K., Norrbom, J., Fischer, H., & Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. Journal of Applied Physiology, 114(1), 81–89. https://pubmed.ncbi.nlm.nih.gov/23104700/
Lundberg, T. R., Nader, G. A., Nilsson, M. I., & Tesch, P. A. (2022). The effects of concurrent aerobic and strength training on muscle fiber hypertrophy. The Journal of Physiology, 600(19), 4311–4325. https://pmc.ncbi.nlm.nih.gov/articles/PMC9474354/
Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, K., & Lundberg, T. R. (2022). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 52(3), 601–612. https://doi.org/10.1007/s40279-021-01587-7
Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, K., & Lundberg, T. R. (2024). Concurrent strength and endurance training: A systematic review and meta-analysis. Sports Medicine. https://link.springer.com/article/10.1007/s40279-023-01943-9
Wang, T. (2024). Optimizing concurrent training programs: A review on factors that should be considered when designing concurrent training programs to minimize the “interference effect.” Medical & Science in Sports & Exercise.https://journals.lww.com/md-journal/fulltext/2024/12270/optimizing_concurrent_training_programs__a_review.22.aspx
Seipp, D., & Quittmann, L. (2023). Concurrent training in team sports: A systematic review. Journal of Sports Science & Medicine. https://journals.sagepub.com/doi/abs/10.1177/17479541221099846
