Article updated on 6 September 2026.
You can build strength and improve your endurance in the same week. The difficulty often lies in the accumulation of training: each session seems reasonable on its own, but taken together they leave little room for rest. A useful training plan therefore starts with the time you actually have available and a clear priority.
Does cardio negate muscle gains?
A meta-analysis of 43 studies found no significant reduction in muscle mass gains or maximum strength with combined training, compared with identical strength training alone. However, it does indicate a possible reduction in explosive strength gains, particularly when the two activities are combined in the same session. Source: Schumann et al., Sports Medicine.
This result does not guarantee that a demanding programme will be well tolerated by everyone. Brisk walking, a long run and high-intensity intervals do not require the same recovery. A beginner’s health goals also differ from those of an athlete seeking explosive performance.
A health benchmark, to be achieved gradually
The WHO recommends that adults engage in 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, combined with muscle-strengthening activities at least two days a week. Any activity counts; an inactive person can start with less and build up gradually. Source: WHO, physical activity.
To recognise moderate intensity, use a handy guide: your breathing quickens but you can still hold a conversation. Walking can contribute to the total. The examples below are starting points; the shorter ones do not, on their own, meet the recommended volume.
Three examples of weekly plans
| Day | Back in business with limited time | General physical condition | Focus on bodybuilding |
|---|---|---|---|
| Monday | 30-minute strength training session | Strength training 40 mins | Session A, 40 to 55 mins |
| Tuesday | 15-minute walk | Brisk walking or cycling for 30 minutes | Light cardio: 20 to 30 mins |
| Wednesday | Rest or a gentle walk | Brisk walk for 30 mins | Session B, 40 to 55 mins |
| Thursday | 30-minute strength training session | Strength training 40 mins | Rest, usual travel arrangements |
| Friday | 15-minute walk | Brisk walk for 30 mins | Session C, 40 to 55 mins |
| Saturday | 20-minute walk | Moderate exercise for 60 minutes | Light cardio: 20 to 30 mins |
| Sunday | Rest | Rest | Rest |
In the ‘general fitness’ column, the four sessions amount to 150 minutes provided their intensity is truly moderate. In the ‘priority: strength training’ column, gradually incorporating walking into your journeys allows you to increase aerobic activity without turning every outing into an intense session.
If everything has to be done in a single session
After a gentle warm-up, start with your main activity. If your primary goal is strength, it is often practical to do the technical exercises before a shorter, moderate cardio session. Avoid judging your ability based on a heavy set performed after an effort that has already exhausted your legs.
When explosive power or a specific sporting performance is the priority, spacing out training sessions further may be advisable. For a general fitness goal, there is no need to overcomplicate the whole week for only marginal improvement. Consistency remains the key factor.
A training programme that allows time for recovery
Start by sticking to the same routine for one or two weeks. If your sleep, energy levels and performance remain satisfactory, extend a session by a few minutes or add a short walk. Changing just one factor allows you to observe your body’s response. There is no set percentage increase that suits everyone.
If your performance declines over several consecutive sessions, or if you experience persistent tiredness or pain that sets in, you should reduce your overall training load. Chest pain, feeling unwell or unusual shortness of breath require you to stop and seek medical advice.
When it comes to weight loss, exercise isn’t about ‘making up for’ a meal. Choosing a sustainable pace, eating enough and allowing time for recovery helps to establish a routine. See Programmes A, B and C and Things to consider when your weight plateaus.
Original illustration.
