Moving Strong: Why Cardio Compliments Strength Training
Cardio is not punishment or a weight-loss tool—it’s about building a strong heart, sharper mind, and lasting energy. And when paired with strength training and balanced nutrition, it becomes a powerful ally in thriving through midlife and beyond.
Moving Strong: Why Cardio Complements Strength Training
Hello EWF Community!
We love strength training—its grounding, powerful, and builds resilience from the inside out. But let’s talk about the flip side for a moment: cardio—not as competition, but as your supportive partner.
Cardio doesn’t have to be daunting. It can be your mind-clearing walk, your rhythmic dance, your late-day swim, or even huffing up hills with poles in hand. Done right, it boosts your heart, sparks your mood, and keeps your lungs—literally—fresh. Plus, it sets the stage for lasting strength.
A Little History
If you lived through the late 70s and 80s, you probably remember when cardio ruled the fitness world. Living rooms turned into gyms as Jane Fonda’s VHS tapes, Richard Simmons’ “Sweatin’ to the Oldies,” and Kathy Smith’s step aerobics filled TV screens. Neon leotards, leg warmers, and the sound of upbeat pop tracks defined the era.
The upside? For the first time, millions of women felt invited into fitness culture. The downside? That same era pushed the now outdated myths: that women should avoid lifting weights, fear dietary fat, and rely on endless cardio to stay slim.
We know better today. Cardio is not punishment or a weight-loss tool—it’s about building a strong heart, sharper mind, and lasting energy. And when paired with strength training and balanced nutrition, it becomes a powerful ally in thriving through midlife and beyond.
Heart-Smart Guidelines (NIH-Approved)
According to the NIH Physical Activity Guidelines:
For major health benefits: Aim for 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity, or a mix of both.
If needs be: Some activity is better than none. If 150 minutes feels like a stretch, start smaller—every minute counts.
More isn’t always better: While 300 minutes can bring extra gains, even subtle increases—like longer walks or dance breaks—make a difference.
Flexible patterns count too: “Weekend warrior” cardio (cramming it into one or two days) delivers similar benefits to daily movement, as long as the total adds up.
Why Cardio Is a Perfect Strength Partner
Heart & Metabolic Support: Cardio helps your heart deliver blood and nutrients more efficiently—not just during movement, but during recovery from strength work too.
Brain Recharge: Cardio releases endorphins and calms stress—perfect for mental recovery between lifting sessions.
Enhanced Recovery: Improved circulation helps muscles flush out the byproducts of strength training.
Functional Freedom: When your lungs keep up with your strength, you feel capable on hikes, stairs, solo travel—anywhere life takes you.
Starting Where You Are
If you’re brand-new to cardio, start with 10-minute walks, dance breaks, or simple yard work. Even 60 minutes per week makes a difference.
If you’re already moving, check if you’re consistently hitting 150 weekly minutes—or adding more if you enjoy it.
Remember: consistency beats perfection. Doing what you love matters most—whether that’s pickleball with friends, hiking a favorite trail, or just moving to music in your living room.
Fun Fact
In the 1980s, step aerobics was so popular that Reebok’s sales of their “Freestyle” shoe—a sneaker designed just for aerobics—became one of the company’s all-time best sellers.