For a long time, the fitness world was split into two camps: the "cardio junkies" on the treadmills and the "gym rats" in the squat rack. But recent exercise science has blurred those lines, proving that you don't need to run a marathon to strengthen your heart.
If you design your workouts correctly, you can build muscle and improve
your VO2 max simultaneously. Here is how to turn your strength training into a cardiovascular powerhouse.
1. Shorten Your Rest Periods
The most effective way to keep your heart rate elevated is to reduce the time you spend sitting on a bench between sets. When you keep rest intervals between 30 and 60 seconds, your heart doesn't have time to return to its resting state. This forces the cardiovascular system to
work overtime to deliver oxygen to your muscles for the next set. Using supersets is a good method to get cardio benefits from your strength training.
2. Embrace Compound Movements
Small, isolated movements (like bicep curls) don’t demand much from your heart. Large, compound movements—like squats, deadlifts, and overhead presses—require multiple muscle groups to fire at once. The more muscle mass you involve, the more blood your heart
has to pump, effectively turning a lifting session into an aerobic challenge.
3. Use Circuit Training
Instead of doing three sets of one exercise and then moving on, try grouping 4–6 exercises together. Perform one set of each back-to-back with no rest, only stopping once the entire circuit is complete.
Example Circuit:
Goblet Squats
Push-ups
Rows
Overhead press
Plank
4. Add "Finishers"
If you prefer traditional heavy lifting with long rest periods, you can still get the cardio benefits by adding a high-intensity finisher at the end of your session. Five to ten minutes of high-effort movement will ensure your heart gets the stimulus it needs.
Popular Finishers:
Sled
pushes or pulls
Battle ropes
Farmers carries (walking with heavy weights)
The Benefits of This Approach
By combining strength and cardio, you aren't just saving time. You are boosting your metabolic rate long after you leave the gym.
Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
Owner, Results Performance Training
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