Combining cardio and strength: same or different muscle groups

Subject: Neuromuscular Adaptations to Same Versus Separate Muscle-Group Concurrent Aerobic and Strength Training in Recreationally Active Males and Females

What this means

After 12 weeks, maximal and explosive strength increased in all groups, even when interval training and strength training targeted the same muscles. There was no clear difference between groups.

Feuerbacher JF, Jacobs MW, Heumann P, Pareja-Blanco F, Hackney AC, Zacher J, Schumann M · 2025 · Scandinavian Journal of Medicine & Science in Sports

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

Concurrent training does not impair explosive strength, maximal strength or hypertrophy regardless of whether the HIIT and strength sessions target the same or separate muscle groups, with comparable strength and hypertrophy gains across groups.

Who this applies to

Recreationally active men and women. No differences between men and women were found.

What to keep in mind

The trial lasted 12 weeks. The thigh muscle did not grow measurably in the strength-only group, which makes the comparison of muscle growth less clear-cut.

Practical conclusion for REZA

Gives flexibility in programming: it matters little whether cardio and resistance sessions target the same or different muscle groups within a programme.

View method and source

Methodology

Randomized controlled trial (RCT)

Population

96 recreationally active adults (56 males, 40 females) completing a 12-week intervention

Intervention

Lower-body HIIT + lower-body strength training (LHLS); lower-body HIIT + upper-body strength training (LHUS); lower- and upper-body strength training only (LSUS)

Outcome measures

1RM squat and bench press, mean propulsive velocity at 30-90% 1RM, vastus lateralis and pectoralis major cross-sectional area

Limitations

Effect sizes and CIs not reported in abstract; 12-week duration; recreationally active participants only; no non-training control.

Original source

DOI: 10.1111/sms.70025 · PMID: 39921365

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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.

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