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How to Combine Cardio and Weight Training to Overcome the Interference Effect
Cardio might interfere with muscle-building. But the research also points to ways you can combine them and still minimize this effect.
![Illustration of a stick figure on a bike and another stick figure lifting weights.](https://miro.medium.com/v2/resize:fit:700/1*i6QoVHFHSZMFOyXacjZIRg.png)
Lifting weights is undoubtedly great for your health.
A review paper by Maestroni et al. nicely demonstrates the many health benefits associated with lifting weights. I’ve summarized the main points of the review in the graphic below:
![A stick figure lifting a dumbbell surrounding by benefits: improved tendon, cartilage, muscle strength; better sleep; etc.](https://miro.medium.com/v2/resize:fit:602/1*PZzyvelBG37b932VUqSQPA.png)
However, the combination of lifting weights and performing cardio may be superior for health in some aspects.
For example, a meta-analysis by Saeidifard et al. found that lifting weights was associated with a 21% decrease in all-cause mortality, while lifting weights in combination with cardio was associated with a 40% decrease in all-cause mortality.
I’m someone who enjoys experimenting with new things. So upon reading that meta-analysis by Saeidifard et al. a few months ago, I decided to experiment with incorporating cardio into my weight-training routine.