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Cardio vs Strength: Ideal Weekly Workout Frequency

How many times a week should I do cardio and strength training?

For most adults, a practical, results-friendly starting point is 3–5 cardio sessions per week and 2–4 strength training sessions per week. The right mix depends on your goal (fat loss, endurance, muscle gain, or general health), your schedule, and how well you recover between workouts.

If you’re aiming for overall fitness, a balanced weekly plan often looks like 3 days of strength training plus 2–3 days of cardio. You can separate them (cardio on different days) or combine them (short cardio after lifting), as long as your total weekly workload feels sustainable.

A simple weekly split that works for many people

Strength training (2–4x/week): Focus on full-body sessions 2–3 days per week, or an upper/lower split 4 days per week. Keep at least 48 hours between training the same muscle groups hard, especially when you’re building consistency.

Cardio (3–5x/week): Mix moderate-intensity sessions (like brisk walking, cycling, steady jogging) with 1 shorter, higher-intensity day if your joints and recovery can handle it. Many people do well with 2–3 moderate sessions plus 1 interval session.

How to choose your best frequency

For fat loss: Keep strength training at least 2–3 days weekly to maintain muscle, and add 3–5 cardio sessions based on time and recovery.

For muscle gain: Prioritize strength (3–5 days/week) and keep cardio lighter (2–3 sessions) so it supports conditioning without draining your lifting performance.

For heart health: Aim for cardio most days (4–6 sessions) and include strength at least twice weekly.

Signs you’re doing too much (or too little)

If your performance is dropping, soreness lingers, sleep worsens, or motivation crashes, reduce volume or add rest. If you’re not improving at all after a few weeks, add one more strength day or a short cardio session and reassess.

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FAQ

Should I do cardio before or after lifting?

If strength or muscle is the priority, lift first and do cardio after (or on separate days). If endurance is the priority, cardio first can make sense, but keep the strength work realistic since fatigue will be higher.