Will cardio ruin your progress?

There is a common belief in fitness that any amount of cardio will destroy muscle growth. That isn’t accurate. As research shows, keeping cardio limited, scheduling it properly, and eating supportive foods can actually help your progress rather than hurt it.

Not every type of cardio pairs well with lifting. Some forms, like running, involve significant eccentric stress and can raise injury risk. Running also burns a high amount of calories, which can make macro balance harder. If you enjoy running and want to keep it in, a treadmill is a safer choice thanks to its padded surface.

If running isn’t your thing, here are two options that support muscle growth and are easier on your joints:

• Cycling: A low-impact way to improve aerobic fitness and strengthen your lower body at the same time. It also boosts lower body endurance which helps with leg training.
• Swimming: A full-body, low-impact cardio workout that reduces load on your joints while still requiring strength and effort, especially for lifters with lower body fat and reduced buoyancy.

There isn’t a strict limit where gains suddenly disappear, but a simple guideline works well: keep cardio to 30 minutes or less.

This keeps calorie burn manageable and helps you focus on high-quality conditioning. Shorter, intense options like HIIT are ideal because they support muscle maintenance while improving cardiovascular fitness.

Experienced lifters often plan long rest phases between intense sessions. You can integrate cardio in two ways:

1. Do cardio on separate days, two or three times per week.
2. Combine cardio and lifting on the same day.

If you combine them, lift first. You’ll still have enough glycogen to push through an intense cardio session afterward.

Here’s a plan for women that will help you combine strength and cardio:

Here’s a plan for men that will help you combine strength and cardio:

To support recovery after cardio, prioritize lean proteins like chicken or fish. If you want quick plant-based choices, good options include:

• Nuts
• Edamame
• Oatmeal
• Avocado
• Pumpkin seeds

Include these foods on rest days as well so you avoid overeating and stay within your macro targets.

To support your cardiovascular health without sacrificing muscle growth:

• Choose cardio types that align with your goals
• Keep sessions under 30 minutes
• Separate cardio and lifting or lift first when combining
• Refuel with quality protein sources

Following these principles makes it easier to maintain muscle while improving overall fitness.

If you have questions or want to share your experience, feel free to comment below.