How to Balance Strength Training with Cardio Workouts

For a long time, I thought cardio was the heart of fitness. I teach spin, I love a good sweat, and there is something about a high-energy class that still gets me every time. But as I got deeper into my own training, I started to realize that strength work was something I had been undervaluing — and that adding it into my routine made a real difference in how I felt and how I moved.

Finding a balance between cardio and strength training can feel tricky. Lean too far in one direction and you might miss out on what the other has to offer. Over the years I have figured out a rhythm that works for me, and I want to share some of what I have learned — not as a prescription, but as a starting point you can adapt to fit your own life.

Why Cardio and Strength Both Matter

It is easy to gravitate toward what you already enjoy — whether that is spin, running, lifting, yoga, or Pilates. But cardio and strength training serve different purposes, and both can contribute meaningfully to a well-rounded routine.

Cardiovascular exercise can support heart health, improve endurance, and help your body handle sustained effort over time. It also tends to lift mood and energy in ways that carry into the rest of your day.

Strength training builds muscle and can support bone health, posture, and the kind of functional strength that makes everyday movement easier. It also adds variety to a routine that might otherwise feel repetitive — and variety tends to support long-term consistency.

If cardio is your main focus, adding some strength work may help you feel more balanced over time. If you spend most of your time lifting, some regular cardio can round out your endurance and recovery. The goal is not to do everything — it is to do enough of both that your body gets a range of challenges.

How I Structure My Own Routine

Because my schedule is built around teaching spin and group fitness classes, I have had to be deliberate about when and how I fit strength training in. Here is roughly how I approach it.

Strength training two to three times per week

I aim for two to three full-body strength sessions per week, using a mix of weights and bodyweight exercises. On those days I keep the extra cardio light — a walk, easy movement, or whatever teaching requires — so I am not stacking too much on top of each other.

Combining cardio and strength in one session

Some days I do a hybrid workout — strength exercises like squats, lunges, and push-ups alternated with short cardio intervals. HIIT-style training and circuit formats both work well for this. It is an efficient way to get both in when time is short.

Rotating focus based on how my body feels

I try not to do heavy lower-body strength work on the same day I have a demanding spin class. If my legs are sore, I focus on upper body or do something lighter. Recovery days — walking, foam rolling, gentle movement — are a real part of the plan, not an afterthought.

How to Find Your Own Balance

The specifics of your routine will depend on what you are working toward, how much time you have, and what you actually enjoy. Here are a few things worth thinking through.

Start with your goals

If you are focused on building strength, let that lead and use cardio for recovery and variety. If endurance is more important to you, let cardio lead and use strength work to support it. If you are just trying to feel better and move more consistently, a roughly even split of both tends to work well for most people.

Start with two strength sessions per week

If strength training is new to you, starting with one or two sessions per week is plenty. You do not need heavy weights to begin — bodyweight exercises like squats, push-ups, and lunges can be very effective. The goal early on is to build a habit and learn how your body responds.

Find cardio you actually enjoy

Cardio does not have to mean treadmills or long runs. Spin, walking, swimming, hiking, and HIIT workouts all count. The format matters less than consistency — find something that fits your schedule and that you can see yourself doing regularly.

Keep variety in the routine

Doing the same workouts week after week can lead to stagnation — both in results and in motivation. Rotating formats, trying new classes, or adjusting the mix every few weeks can help keep things fresh and give your body different challenges to adapt to.

Fueling and Recovering Well

When you are doing both cardio and strength training regularly, recovery becomes especially important. Hydration, sleep, and eating enough to support your activity level are the basics that everything else builds on.

In my own routine, I use AminoMode and HydraMode from 3D Labs Nutrition to support hydration and recovery during training, and IsoMode as a post-workout protein option. These are personal choices that work for me — and if you are curious about what I use, you can explore more on the Nutrition page. Supplements are just one small part of the picture, and they work best alongside solid nutrition and adequate rest.

Build a Routine You Can Actually Sustain

The best balance between cardio and strength is the one you can maintain over time. If a routine feels overwhelming, scale it back. If it feels too easy, build on it gradually. Fitness is not a fixed destination — it shifts as your life changes, and the goal is to keep moving through those changes rather than stopping when things get complicated.

Start where you are, make adjustments as you learn what works for you, and give yourself credit for showing up consistently. That is where real progress comes from.

If you want to come move together in class, check the Classes page for current locations and times. I would love to see you there.

Stay happy and healthy!