Why Cardio Doesn't Kill Your Gains, But Actually Improves Them

The age old bodybuilding myth of cardio 'killing your gains' and 'eating muscle', is just that... a myth.

When thoughtfully combined, they complement each other to help you build more robust strength and training longevity, here are 4 brief reasons why...

1. Better Recovery & Work Capacity

Cardio training (even moderate intensity) improves your cardiovascular efficiency, meaning your muscles get more oxygen during sets - helping you to stick in there without gassing out early, and also recover faster between sets.

It also means you won't be blowing out your arse after the warm-ups, before actually cracking on with the main session.

2. Enhanced Nervous System & Blood Flow

Regular aerobic work helps keep your circulatory and autonomic systems responsive. This leads to more efficient nutrient delivery and waste removal from working muscles, and a nervous system better able to recover between intense lifting sessions.

... You know, the heavyyy sessions that wipe you out for days on end after? You'll be recovered and read to go again in much shorter time.

3. Metabolic Flexibility & Body Composition

Cardio, especially when integrated smartly, helps you manage body fat without compromising strength. By improving your metabolic health, you preserve the muscle you’ve worked hard to build.

4. Injury Prevention & Durability

Healthy heart and lungs support overall resilience.

When your aerobic base is solid, you’re less likely to get winded during long or taxing sessions, which can lead to sloppy technique and higher risk of injury.

✅ Tips to Make Cardio & Strength Play Together Nicely

• Timing matters: Do your cardio on separate days to lifting, or if you need to add it to the same day, do it after lifting.

  
  

• Keep some sessions low intensity: Long, steady walks, cycling or rowing keep the stress manageable (joints, ligaments, nervous system)

  
  

• Use HIIT sparingly: A few short bursts once or twice a week can offer “bang for buck,” but too much HIIT can interfere with strength recovery.

  
  

• Watch volume & progression: Gradually build cardio volume. If strength stalls, regress cardio temporarily.

Cardio doesn’t dilute your strength, it supports it! The trick is in smart programming. Use cardio as a tool, not as an obstacle, and your performance (and health) will gain.