When Is the Best Time to Do Cardio When You’re Trying to Build Muscle?

When it comes to building muscle, the question of cardio often sparks debate. Some say to avoid it entirely, while others insist it’s essential for overall health. The truth lies somewhere in the middle. Cardio has its place in a muscle-building routine, but timing it right is key to maximizing your gains. In this blog, we’ll explore when the best time to do cardio is if your primary goal is to build muscle.

 

Why Cardio Matters for Muscle Builders

Cardio offers numerous benefits, even for those focused on gaining muscle. It improves cardiovascular health, enhances recovery by increasing blood flow to muscles, and aids in maintaining a lean physique. However, too much cardio or poorly timed sessions can interfere with your muscle-building goals by depleting energy reserves or increasing the risk of overtraining.

 

The Role of Timing

Timing your cardio sessions can significantly impact your ability to build muscle. Let’s break down the pros and cons of doing cardio at different times:

1. Cardio Before Strength Training

Many people wonder if they should hop on the treadmill before hitting the weights. While this can be beneficial for a quick warm-up (5-10 minutes at a low intensity), extended cardio sessions before strength training can hinder your performance. Here’s why:

- Energy Depletion: Cardio depletes glycogen stores, which your body relies on for intense weightlifting.

- Reduced Focus: Fatigue from cardio may make it harder to lift with proper form and intensity.

Bottom Line: Stick to a short, low-intensity warm-up if you choose to do cardio before lifting.

 

2. Cardio After Strength Training

Doing cardio after your weightlifting session is generally the preferred approach for muscle-building enthusiasts. Here’s why:

- Preserve Strength: By prioritizing weights, you can lift heavier and focus on building muscle without the fatigue of prior cardio.

- Fat Utilization: After strength training, your glycogen levels are lower, which may encourage your body to burn fat during cardio.

Ideal Approach: Limit post-lifting cardio to moderate-intensity sessions of 20-30 minutes, especially on days when muscle growth is your primary goal.

 

3. Cardio on Separate Days

Separating cardio and strength training into different sessions or days is an excellent way to optimize performance in both areas. This method allows your body to fully recover between workouts and prevents interference with muscle recovery and growth.

Best Practices:

- Use high-intensity interval training (HIIT) for shorter, more effective cardio sessions.

- Schedule low-intensity steady-state (LISS) cardio on rest days to enhance recovery without hindering muscle repair.

 

Other Factors to Consider

Intensity and Duration

The type of cardio you choose matters. High-intensity sessions are effective for fat loss and cardiovascular fitness but can be taxing on your recovery. Low-intensity cardio is gentler and complements muscle-building goals better when done in moderation.

Nutrition Timing

Fueling your body properly before and after cardio is essential. Ensure you have a pre-workout meal with carbs and protein to sustain energy and a post-workout meal to aid in recovery.

Your Goals

If your primary goal is to build muscle, cardio should support, not overshadow, your strength training. Adjust the frequency and intensity of your cardio based on your weekly training volume and recovery capacity.

The Takeaway

The best time to do cardio when you’re trying to build muscle depends on your overall routine and goals. A short warm-up before lifting is fine, but extended or intense cardio is best saved for after your strength session or a separate day entirely. By timing your cardio strategically, you can reap its benefits without compromising your gains.

Have questions about balancing cardio and strength training? Contact me for personalized fitness coaching and let’s build the best plan for your goals!