Why Strength Athletes Often Avoid Cardio

For decades, many strength athletes have avoided cardio, believing it would compromise their hard-earned muscle mass and slow their progress. The stereotype of the "big lifter who hates running" has deep roots in gyms across the UK and beyond. While excessive endurance training can interfere with strength gains, the right balance of cardiovascular exercise actually enhances strength performance, speeds recovery, and boosts overall health.

The Benefits of Cardio for Strength Training

Cardio isn't just for marathon runners or cyclists - it's a valuable tool for anyone who lifts weights. Some of the main benefits include:

• Improved cardiovascular health – Stronger heart and lungs mean better stamina during high-rep sets and longer workouts.
• Faster recovery – Increased blood flow helps remove waste products like lactic acid and delivers nutrients to muscles more efficiently.
• Enhanced work capacity – Better aerobic fitness allows lifters to handle more training volume without fatiguing as quickly.
• Fat loss and body composition – Cardio helps manage body fat while preserving lean muscle when programmed correctly.
• Longevity – Beyond lifting, cardiovascular health supports long-term wellbeing, reducing the risk of heart disease and metabolic issues.

How to Add Cardio Without Losing Strength

The key is smart programming. Cardio doesn't need to mean endless hours on the treadmill. Instead, strength athletes should aim for 2–3 sessions of moderate or low-intensity cardio per week. This keeps the heart and lungs strong without cutting into muscle recovery. High-intensity interval training (HIIT) can also be effective when kept short and focused. Timing is also crucial: cardio should complement, not compete with, strength training. For example, lifters might schedule conditioning work on rest days or after shorter lifting sessions.

The Best Cardio Machines for Strength Athletes

Not all cardio equipment is created equal. For strength athletes, the best machines are those that provide conditioning without excessive joint stress, preserve muscle mass, and offer scalable intensity.

1. Rowing Machines

Rowing machines, such as the popular Concept2, are a top choice for strength athletes. Rowing is a full-body workout, engaging the legs, core, and upper body in every stroke. The movement pattern mirrors many strength lifts, making it highly functional. Rowers also allow athletes to adjust pace and intensity, from steady-state cardio to explosive sprints.

2. Air Bikes

Air bikes, sometimes called assault bikes, are notorious in CrossFit boxes and conditioning sessions. They respond to effort: the harder you pedal and push, the greater the resistance. For strength athletes, air bikes offer brutal but effective interval training that builds stamina without requiring long durations. They also provide a joint-friendly alternative to running.

3. Treadmills

Treadmills remain a versatile and accessible cardio option. For lifters, walking on an incline treadmill is especially effective. It burns calories, improves endurance, and strengthens the posterior chain - all while minimising the impact on knees and hips compared to running outdoors. Treadmills with programmable settings allow athletes to customise sessions to fit their training goals.

4. Ski Trainers

A relative newcomer in many UK gyms, ski trainers mimic the action of Nordic skiing, delivering a low-impact, high-intensity workout. They target the upper body, core, and legs while elevating the heart rate quickly. For strength athletes, ski trainers are ideal for conditioning without placing unnecessary stress on the lower joints.

5. Stair Climbers

Stair climbers are a fantastic way to build cardiovascular endurance while also developing leg strength. They simulate climbing flights of stairs, challenging the glutes, hamstrings, and calves. For lifters, stair climbers provide a conditioning workout that complements lower body training and improves muscular endurance.

Structuring Cardio Sessions Around Strength Training

To maximise results, strength athletes should:

• Keep it short – 20–30 minutes of moderate cardio is enough for health and conditioning benefits.
• Prioritise lifting – Always schedule cardio after strength work, not before, to avoid fatigue during heavy lifts.
• Mix intensities – Combine steady-state cardio (e.g., treadmill incline walking) with short, sharp bursts of HIIT (e.g., air bike sprints).
• Allow recovery – Avoid doing intense cardio the day before a heavy squat, deadlift, or bench session.

A well-structured plan ensures cardio enhances performance rather than detracting from it.

Cardio in Home Gyms vs Commercial Gyms

Home Gyms

For lifters building a home gym, compact cardio machines like rowing machines or air bikes are often the best investment. They provide high return on space and versatility. Folding treadmills are also a good option for those with limited room.

Commercial Gyms

Modern commercial gyms are expected to provide dedicated conditioning zones. Offering high-quality machines like Concept2 rowers, assault bikes, and stair climbers ensures that strength athletes and general members alike can benefit from cardio. By providing both strength equipment and conditioning tools, gyms appeal to a wider audience while supporting long-term health.

Cardio and Strength Go Hand in Hand

Cardio and strength training don't need to be enemies. In fact, when programmed wisely, cardiovascular exercise enhances strength, supports recovery, and improves overall performance. From rowing machines and air bikes to treadmills and stair climbers, there are plenty of effective tools to choose from. By embracing cardio as part of a balanced training plan, strength athletes can build not only power but also endurance, resilience, and long-term health.

Take Your Training Further

At SuperStrong Fitness, we supply a full range of cardio machines including rowers, treadmills, bikes, and stair climbers - all trusted by athletes and gyms across the UK. Whether you are a strength athlete looking to add conditioning to your training, or a commercial gym owner wanting to offer members the best cardio options, our expert team is here to help. For personalised advice and to explore our range of cardio equipment, contact us today at info@superstrong.co.uk or call 0333 311 0098.