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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.

Dhimant Indrayan
Better Humans
13 min readNov 3, 2020

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Illustration of a stick figure on a bike and another stick figure lifting weights.
All illustrations by the author

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.

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.

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Better Humans
Better Humans

Published in Better Humans

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Dhimant Indrayan
Dhimant Indrayan

Written by Dhimant Indrayan

Passion for lifting weights. I primarily write articles about muscle hypertrophy.

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