Muscle or Mileage?
You’ve made it to the gym.
On one side: a sea of treadmills and ellipticals.
On the other: racks, barbells, and machines.
Which way do you go?
This is one of the most debated and misunderstood topics in fitness.
Even some trainers don’t know what the hell they’re doing.
The age-old tug-of-war:
Should I do cardio?
Should I lift weights?
Should I do both?
Fuck it, I am ordering pizza.
The only question that matters:
What’s your goal?
Because the answer depends entirely on that.
Start with the outcome and work backwards.
Most people skip that part.
Instead they sleepwalk through the same chest-and-tris routine they built in high school.
Or grind out hours on the treadmill hoping to “burn fat” with nothing to show for it.
Let’s break down what cardio and lifting actually do.
What the science says, and how to use both without wasting your time.
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What’s the Difference?
Cardio (Aerobic Training)
• Purpose: Improve cardiovascular function, lung capacity, and endurance
• System: Oxidative (uses oxygen)
• Impact: Boosts VO₂ max, strengthens heart + lung efficiency, and burns calories during the workout
Strength Training (Resistance Training)
• Purpose: Build strength, muscle mass, and bone density
• System: Anaerobic (phosphagen + glycolytic)
• Impact: Increases metabolism, improves insulin sensitivity, strengthens joints, and builds lean mass
Your Baseline Matters
Before you plan sets and splits, ask a simple question:
What have I actually been doing?
Your starting point shapes your strategy.
If you’ve been grinding out 5 cardio sessions a week but barely lifting, and your goal is fat loss, the smartest move might be dialing down the cardio and building a strength base.
If you’ve been lifting 4–5 days a week with zero conditioning, adding some strategic cardio could be the missing link.
It’s not just about choosing the “perfect” method.
It’s about challenging your body in a way it’s not used to.
That’s where change happens.
Science + Strategy
What the research shows and how to train smarter, based on your goal.
Fat Loss
• Lifting builds lean mass → more calories burned at rest
• Cardio burns more during the session
The Plan
• Strength: 3–4x/week (big compound moves)
• Cardio: 2–3x/week → HIIT (sprints, bike intervals) or Zone 2 (runs, cycling, incline walk)
Muscle/Strength
• Lifting is king, too much cardio blunts growth
The Plan
• Strength: 4–5x/week (push volume)
• Cardio: 1–2x/week — light (easy bike, incline walk)
*Hard cardio before lifting = weak lifts
Cardiovascular Health
• Cardio dominates VO₂ max, lifting helps blood pressure & heart markers
The Plan
• Cardio: 4–6x/week (intervals, tempo, steady-state)
• Strength: 2–3x/week (compound lifts, low reps)
Longevity & Mortality
• Both reduce mortality. Strength training has the edge, but the greatest impact comes when they’re combined.
The Plan
• Strength: 2–3x/week (preserve lean mass + joint function)
• Cardio: 150+ min Zone 2 or 75 min HIIT per week
*Extras: Walks, mobility, core, recovery work
What’s Zone 2?
A low-intensity training zone where your heart rate stays around 60–70% of max.
Feels like: brisk walking, easy jogging, cycling at a pace where you can talk in full sentences, but not sing.
Scheduling Tip (for all goals):
- If you train both in one session → lift first, cardio after.
- If you split AM/PM → strength in the morning, cardio later in the day.
- Exception: Endurance athletes should flip it → cardio first, lift second.
Bottom Line
Cardio builds capacity.
Lifting builds capability.
You need both, but how you use them depends on your goal.
Start with the outcome.
Build your plan backwards.
Train Hard.
Think Deep.
Live with Intent.
— The CODE
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