How to Balance Strength Training with Cardio Workouts: Finding the Right Mix for Your Fitness Routine

For the longest time, I thought cardio was the key to fitness. I mean, I teach spin, I love a good sweat session, and nothing gets my heart pumping like a high-energy class. But as I got deeper into my fitness journey, I realized that strength training isn’t just for the big guys and bodybuilders—it’s a game-changer not just for endurance, injury prevention, and overall health, but wow, the difference it makes in how your body is shaped.

Finding the right balance between cardio and strength training can be tricky. Do too much of one and neglect the other, and you might not see the progress you’re hoping for. Over the years, I’ve learned how to incorporate both into my routine to get the best of both worlds—and I want to help you do the same!

Let’s dive into how to create a well-rounded fitness plan that gives you strength, stamina, and sustainability in your workouts.

Why You Need Both Cardio and Strength Training

It’s easy to fall into a routine where we gravitate toward what we love—whether it’s spin, running, lifting weights, yoga or pilates. But the truth is, I've learned that both cardio and strength training serve important roles:

🔥 Cardio (Aerobic Exercise):

• Improves heart health and lung capacity

• Helps burn calories and improve endurance

• Boosts mood and reduces stress through endorphin release

• Increases stamina for daily activities and workouts

💪 Strength Training (Resistance Exercise):

• Builds lean muscle, boosting metabolism

• Improves bone density and joint health

• Enhances posture and core stability

• Helps prevent injuries by strengthening muscles and connective tissues

If you’re only doing cardio, you will eventually find yourself losing muscle over time or struggling with plateaus. If you’re only lifting weights, you might miss out on endurance benefits and cardiovascular health. The secret is finding a balance that works for your goals and lifestyle.

How I Structure My Routine

Since my schedule is packed with teaching spin and group fitness, I have to be smart about how I incorporate strength training into my routine. Here’s how I make it work:

1. Prioritizing Strength Training Without Sacrificing Cardio

• I strength train 2-3 times per week, focusing on full-body workouts with weights or bodyweight exercises.

• On days I strength train, I keep my cardio as light as my teaching schedule allows (a walk, a short spin session, or just daily movement).

• I never skip leg day—but I also don’t ever do it before a heavy cardio session!

2. Mixing Cardio and Strength in One Workout

• Some days, I do a hybrid workout, combining strength + cardio in a single session.

• HIIT (High-Intensity Interval Training) is a great way to blend strength exercises (like squats, lunges, and push-ups) with bursts of cardio (like jumping jacks or sprints).

• Circuit training is another fun way to keep the heart rate up while getting stronger.

3. Listening to My Body and Rotating Focus

• I schedule higher-intensity cardio (like spin) on days I’m not lifting heavy.

• If my legs are sore from squats, I opt for upper body strength work and light cardio.

• Recovery days are non-negotiable—walking, yoga, or foam rolling helps keep my body moving without overdoing it.

Tips to Find Your Own Cardio-Strength Balance

Now that you know how I do it, let’s talk about how YOU can create the perfect balance in your routine!

1. Define Your Goals

• If weight loss is your goal, balance strength and cardio while focusing on nutrition.

• If you want to build muscle, prioritize strength training and use cardio for recovery or endurance.

• If you’re training for endurance (like a marathon or cycling event), cardio should take the lead, but don’t ignore strength training—it helps prevent injuries!

2. Strength Train at Least 2-3 Times a Week

You don’t have to lift heavy weights to see benefits. Try:

✅ Bodyweight exercises (push-ups, squats, lunges)
✅ Dumbbells or resistance bands for added challenge
✅ Full-body workouts instead of isolating muscle groups

If you’re totally new to strength training, start with just 1-2 days a week and gradually add more!

3. Make Cardio Work for You

Cardio doesn’t always have to mean running on a treadmill! Some great options include:

🚴‍♀️ Spin class (of course!) – A killer calorie-burner that’s easy on the joints
🚶‍♀️ Walking or hiking – A low-impact way to stay active
🏋️‍♀️ HIIT workouts – Short, intense, and effective for burning fat
🏊‍♀️ Swimming – A full-body workout that’s great for recovery

Find what you enjoy and what fits into your schedule. It’s all about consistency!

4. Don’t Be Afraid to Mix It Up

One of the best ways to avoid burnout is to keep your workouts fresh!

💡 Try alternating between strength days and cardio days
💡 Join a group fitness class to stay motivated
💡 Incorporate new workouts (boxing, rowing, yoga) to challenge your body

Fitness should be fun—if you’re dreading your routine, switch things up!

5. Fuel Your Body the Right Way

Balancing strength and cardio means your body needs the right nutrients to recover and perform at its best.

• I always make sure to hydrate throughout the day (hello, AminoMode & HydraMode from 3D Labs Nutrition! 💦).

• Post-workout, I reach for IsoMode for fast-digesting protein to support muscle recovery.

• A balanced diet with protein, healthy carbs, and fats is key for energy and progress.

Find What Works for YOU!

At the end of the day, the best fitness routine is the one that keeps you feeling strong, energized, and injury-free.

💡 If you love cardio, don’t neglect strength training.
💡 If you love lifting, don’t skip cardio altogether.
💡 And if you’re new to balancing both—start slow and build up!

Fitness is a journey, and there’s no perfect formula—just progress. So, keep moving, keep experimenting, and most importantly, keep having fun with it!

Have a question or need help creating your own cardio-strength balance? Let me know—I’d love to help!

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!