Training & movement
B · Reasonable confidenceCombining endurance and strength training: does it cost strength or muscle?
Subject: Compatibility of concurrent endurance and strength training
What this means
Adding endurance training to strength training did not hold back gains in maximal strength or muscle growth. Explosive strength improved somewhat less, especially when both were done in the same session.
Schumann M, Feuerbacher JF, Sünkeler M, Freitag N, Rønnestad BR, Doma K, Lundberg TR · 2022 · Sports Medicine 52(3):601-612
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Cardio training alongside strength training doesn't have to get in the way of muscle growth and strength gains, provided the setup is right.
Who this applies to
Healthy adults of any sex and age, both untrained and active.
Size of the research
43 studies; the number of participants is not given in the abstract.
What to keep in mind
With at least 3 hours between sessions, the difference in explosive strength was not clear. The studies lasted at least 4 weeks.
Practical conclusion for REZA
Anyone who wants to run or cycle alongside strength training doesn't need to stop. It gets planned in rather than discouraged.
View method and source
Methodology
Updated systematic review with meta-analysis
Original source
DOI: 10.1007/s40279-021-01587-7 · PMID: 34757594
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.