How much cardio belongs in a lifting routine?

For most adults who lift, a useful health target is 150 minutes of moderate-intensity cardio—or 75 minutes of vigorous cardio—per week, plus strength training at least two days a week. You don’t have to reach the cardio target all at once, and some activity is better than none. If your main goal is strength or muscle growth, start with manageable sessions and adjust based on how you recover and perform. (CDC adult activity guidelines)

Start with health guidelines, then fit cardio around lifting

The weekly target is a public-health guideline, not a requirement to do every minute on a treadmill. Brisk walking, cycling, swimming, and similar activities can count when they reach moderate intensity; vigorous activity counts toward the guideline at a different rate. Choose something you can do consistently. (CDC: What counts as physical activity)

If you currently do little cardio, add a short walk or easy ride to a few days rather than jumping straight to the full target. For example, try 20 minutes of brisk walking on three days (60 minutes total), then gradually add time if it fits your schedule and recovery. That is a practical starting suggestion, not a research-prescribed progression.

A simple week for someone who lifts three days

This example adds up to 90 minutes of moderate cardio, below the 150-minute guideline. Add time in ways that suit your week—for instance, another 10 minutes after three sessions, or a longer weekend walk. The exact layout is a practical option, not a uniquely superior plan.

Protect the work that matters most to you

Research reviews generally find that combining aerobic and strength training does not necessarily reduce gains in maximal strength or muscle size, though individual responses and training details matter. (Updated systematic review and meta-analysis) As a practical precaution, if hard cardio leaves your legs tired for lifting, reduce its intensity or duration, place it farther from demanding leg sessions, or choose a lower-impact option. If lifting performance or recovery is slipping, adjust the schedule rather than assuming you must eliminate cardio.

A workout partner can make walks, rides, or gym sessions easier to stick with. If you want to meet nearby adults around shared activity interests, Actively supports mutual matching and chat. It’s a social connection app, not a coaching or workout-tracking service.