Updated on - 23 Oct 2025
Many people who focus on weight training worry that cardio might stop them from gaining muscle. This idea has been around for years, and it often leads people to avoid cardio completely. In reality, cardio does not stop muscle growth unless it is done in excess or combined with poor recovery and nutrition. When done properly, cardio can support training, help with fat loss and even improve long-term results.
Does cardio kill gains?
Cardio does not kill gains. Muscle and strength can still increase even when cardio is part of the weekly routine. Problems only appear when cardio is overdone, food intake is too low or rest is not enough.
Why you should do cardio and weights?
Cardio offers benefits that weight training alone cannot provide. Here are some of its benefits:
- Improved heart health: Cardio strengthens the heart and lungs, making it easier to move oxygen and nutrients to muscles. This helps with energy during workouts and supports recovery after training.
- Faster recovery: Low-intensity cardio increases blood flow, which helps remove waste products from muscles. Light cardio on a few rest days or after workouts can reduce soreness.
- Better fat loss: Cardio burns calories and helps reduce body fat. This makes muscles more visible and improves body composition.
- Higher work capacity: With improved fitness, it becomes easier to train longer or lift heavier weights.
- Long-term health benefits: Cardio helps prevent heart disease, supports lung health and lowers stress. It also makes everyday activities easier.
Can cardio improve your gains?
Cardio, when incorporated wisely, can support muscle growth rather than hinder it. It improves overall training performance by strengthening the heart and lungs, allowing for better recovery between sets and potentially enabling extra reps or sets.
During a lean bulking phase, steady, moderate cardio can help manage fat gain without interfering with muscle development. As long as sessions are not excessively long or intense and are supported by adequate food, sleep and recovery, cardio can enhance overall training outcomes.
Which cardio is best to do alongside weight training?
Some types of cardio work better with weight training than others. Here are few things you can do:
- Walking (Low-Intensity Steady State-LISS): Gentle on joints and easy to recover from. Walking boosts blood flow and helps burn fat without affecting muscle recovery. Works well after training or on rest days.
- Cycling: Improves lower-body endurance with low impact on the joints. Suitable for non-lifting days or as part of a warm-up
- High-Intensity Interval Training (HIIT): Short bursts of hard effort followed by rest. Very effective for improving fitness and burning calories quickly. It can be tough on recovery, so best kept to one or two short sessions per week.
- Rowing, swimming, hiking: Full-body movements that improve endurance, coordination and strength. These can keep training interesting and offer new challenges without needing heavy weights.
How to combine cardio and weight training?
Cardio supports the body’s ability to train hard, recover well and stay lean. It improves general health and makes daily life easier. The right amount of cardio helps, rather than harms, strength and muscle-building goals. Here are a few tips to combine cardio and weight training:
- Keep cardio sessions short (20-40 minutes) and moderate in intensity
- Avoid high-intensity cardio right before heavy lifting sessions
- Do cardio on rest days or after weight training, not before
- Eat enough food to support both cardio and weight training
- Allow time for sleep and recovery to keep energy high and muscles growing
- Watch progress and adjust cardio if weight training performance drops
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Conclusion
Cardio does not kill gains. When done in the right way, it helps improve muscle growth, supports fat loss and improves recovery. Adding a few short cardio sessions each week improves heart health, fitness and performance in the gym.
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Disclaimer:
The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.