Cardio and base conditioning for lifters

Why bother?

Basic cardio improves recovery between sets and sessions, work capacity and general health — without competing with strength development when dosed correctly.

Dose and form

• 2–3 low-intensity base sessions per week (zone 2: you can speak in full sentences), 20–40 minutes, is enough for most people.
• Choose leg-friendly forms that cause little muscle fatigue: cycling, rowing machine, brisk incline walking, swimming. Running demands the most leg recovery.
• High-intensity intervals (HIIT) are time-efficient but cost more recovery — 1 session per week is enough if you lift heavy.

Avoiding interference

The so-called interference effect (cardio blunting strength/hypertrophy) is small when cardio volume is moderate. Minimize it by:

• Placing cardio on separate days or at least 6 hours away from lifting.
• Doing cardio after lifting if they must share a session.
• Keeping high-intensity volume low.

Rule of thumb

If you get winded between sets and everyday fitness is low: start with two easy sessions per week. It helps your lifting more than it costs.