The short answer: standard strength training is not counted as cardio. The CDC, the US Physical Activity Guidelines and the WHO list it as muscle-strengthening activity, on top of 150 minutes a week of aerobic activity. Circuits with little rest can push your heart rate into the aerobic range, and studies link even less than an hour a week of lifting to a healthier heart.
So you need both. Here’s what each one does, how circuits blur the line, and how to fit both into one week.
Is strength training considered cardio?
No. Health guidelines treat strength training and cardio as two separate kinds of exercise, and they ask you to do both. The CDC says adults need 150 minutes of moderate-intensity activity a week, and "in addition" at least 2 days of muscle-strengthening activity. The NHS puts it plainly: muscle-strengthening exercises are not always an aerobic activity, so you need to do them as well as your 150 minutes.
The difference is how your body makes energy. Cleveland Clinic explains that aerobic means "with oxygen". In steady activity like walking, your cells use oxygen to make energy. Quick, hard efforts like lifting weights are anaerobic, so your cells aren’t relying on oxygen in the same way. That’s why a set of squats leaves you puffing, yet doesn’t train your heart and lungs the way a 30-minute walk does.
How much cardio and strength training do you need each week?
Most adults need at least 150 minutes of moderate aerobic activity plus at least 2 days of muscle-strengthening activity each week. Every major guideline agrees on the shape:
| Guideline | Aerobic (cardio) | Muscle-strengthening |
|---|---|---|
| CDC | 150 min moderate or 75 min vigorous a week | At least 2 days, all major muscle groups |
| US Physical Activity Guidelines (HHS) | 150 to 300 min moderate a week | At least 2 days, such as lifting weights or push-ups |
| WHO (2020) | 150 to 300 min moderate or 75 to 150 min vigorous | 2 or more days, moderate or greater intensity, all major muscle groups |
| NHS | 150 min moderate or 75 min vigorous, spread over 4 to 5 days or every day | At least 2 days, all major muscle groups |
The major muscle groups are your legs, hips, back, abdomen, chest, shoulders and arms. The WHO says muscle-strengthening work gives "additional health benefits" beyond aerobic activity, which is why it sits in its own column.
Can strength training count as cardio if you do circuits?
Sometimes. Circuit training, where you move from one exercise to the next with little rest, keeps your heart rate up, and studies show it can improve aerobic fitness. The NHS lists both circuit training and lifting heavy weights among its "very vigorous" activities, and says short sessions of very vigorous activity can help you meet your weekly target.
Here’s what the research measured:
- Heart rate during a circuit. In a small study of 10 people doing three rounds of circuit weight training, average heart rate was 69% of their maximum. MedlinePlus puts the target zone for exercise at 50% to 85% of maximum heart rate.
- The catch. Oxygen use in that circuit was only 50% of maximum, lower than the heart rate suggested. Lifting pushes your pulse up more than it pushes up your oxygen use.
- Fitness after 12 weeks. In a trial of 90 inactive adults, a light-resistance circuit done 3 days a week for 40 minutes, at 70% to 80% of maximum heart rate, improved aerobic fitness almost as much as walking, jogging or cycling did.
- Adding intervals. A study in active women found that mixing short cardio intervals into a weight circuit raised heart rate more than a traditional circuit.
The key is keeping the weights light enough to keep moving. A slow session with long rests between heavy sets is strength work. If you like short, hard efforts, our guide to what HIIT training is explains how to do intervals safely.
Is strength training good for your heart?
Yes. Large studies link regular strength training to a lower risk of heart disease, even after accounting for aerobic exercise. In 2023 the American Heart Association published a scientific statement calling resistance training a safe and effective way to improve heart health in adults with and without heart disease.
- A review of 16 studies in the British Journal of Sports Medicine found that muscle-strengthening activity was linked to a 10% to 17% lower risk of cardiovascular disease, death from any cause, diabetes and cancer. The biggest benefit came at about 30 to 60 minutes a week. People who did both strength and aerobic activity had a lower risk of dying from heart disease than people who did neither.
- A study of 12,591 adults found that lifting once, twice or three times a week, or for 1 to 59 minutes in total, was linked to about a 40% to 70% lower risk of cardiovascular events, independent of aerobic exercise. More than 4 times or 60 minutes a week showed no extra benefit.
These are observational studies, so they show a link rather than proof of cause. Still, the message is encouraging: a modest amount of lifting goes a long way.
Does strength training lower blood pressure?
Yes. A 2023 analysis of 270 randomized trials with 15,827 people found that strength training lowered resting blood pressure about as much as aerobic exercise. Here are the average drops (top number / bottom number):
| Type of training | Average drop in blood pressure |
|---|---|
| Isometric exercise (holds like a wall squat) | 8.24 / 4.00 mm Hg |
| Aerobic and strength combined | 6.04 / 2.54 mm Hg |
| Dynamic strength training (weights, bands) | 4.55 / 3.04 mm Hg |
| Aerobic exercise | 4.49 / 2.53 mm Hg |
| High-intensity interval training | 4.08 / 2.50 mm Hg |
Every type helped. Combining aerobic and strength training gave a bigger drop in the top number than either one alone. For the full picture, see our guide on how to lower blood pressure.
Is strength training or cardio better for your heart?
Neither replaces the other. Cardio builds aerobic fitness, strength training builds muscle, and both lower blood pressure. This is how the three styles compare in the studies above:
| Cardio | Strength training | Circuit training | |
|---|---|---|---|
| Guideline it meets | Aerobic | Muscle-strengthening | Muscle-strengthening; NHS also lists it as very vigorous |
| Aerobic fitness after 12 weeks (VO2max) | +2.75 ml/kg/min | Not tested | +2.45 ml/kg/min |
| Muscular fitness in the same trial | No significant gain in push-ups or sit-ups | Builds strength (its main purpose) | +1.1 push-ups, +3.7 sit-up reps |
| Resting blood pressure drop | 4.49 / 2.53 mm Hg | 4.55 / 3.04 mm Hg | Not measured separately |
MedlinePlus calls aerobic exercise the best type for your heart, and strength training adds benefits cardio can’t. Harvard Health notes that strength training also slows bone loss and can even build bone, especially in the hips, spine and wrists.
Is strength training twice a week enough?
Yes, for your health. The CDC, HHS, WHO and NHS all set the target at 2 days a week, and the WHO found no evidence that higher volumes of muscle-strengthening work bring more benefit. The heart studies above found the biggest gains at around 30 to 60 minutes a week, which fits neatly into two sessions.
If your goal is bigger muscles, frequency and progress matter more. Our guide on how long it takes to build muscle explains what the studies show.
How do you combine cardio and strength training in a week?
Do 2 strength sessions and spread 150 minutes of brisk activity across the other days. The NHS says you can do strength work on the same day as cardio or on different days, whichever suits you. Here is one simple week:
| Day | Activity | Aerobic minutes |
|---|---|---|
| Monday | Strength: full body, about 30 min | 0 |
| Tuesday | Brisk walk | 30 |
| Wednesday | Bike ride or swim | 30 |
| Thursday | Strength: full body, about 30 min | 0 |
| Friday | Brisk walk | 30 |
| Saturday | Brisk walk or hike | 60 |
| Sunday | Rest or a gentle stroll | 0 |
| Total | 2 strength days | 150 |
Moderate means you can talk but not sing, as the NHS describes it. Walking is the easiest way in, and our guide to how many steps a day shows what counts. For a fuller plan, see our best workout routine. New to lifting? Start with strength training for beginners.
MedlinePlus says to check with your provider before starting if it’s been a while since you were active, or if you have high blood pressure, diabetes or a heart condition.
What should you eat to support both?
Your muscles need protein to rebuild after each strength session. Find out how much protein you need, then try our free week of high-protein meals. If you’d like four weeks of it planned out for you, the meal plan below has grocery lists and prep plans. It was written with menopause in mind, and its meals are high in protein.
More protein, less guessing
The Menopause Meal Plan
4 weeks of high-protein meals with grocery lists and prep plans, so you can stop guessing what to eat. Only $12.
Quick questions
Is weight training cardio?
Not in the usual sense. The CDC, US Physical Activity Guidelines and WHO count weight training as muscle-strengthening activity, separate from the 150 minutes of aerobic activity adults need each week. The NHS does list circuit training as very vigorous activity, and one study measured average heart rate at 69% of maximum during a circuit.
Is strength training aerobic or anaerobic?
Strength training is mostly anaerobic. Cleveland Clinic explains that quick, high-intensity efforts like lifting weights don’t rely on oxygen to make energy the way steady activities like walking do. Light-weight circuits done without rest can add an aerobic effect, improving aerobic fitness in a 12-week trial.
Is strength training better for your heart than cardio?
Neither is better on its own, because they do different jobs. Both lowered resting blood pressure by about 4.5 mm Hg in a review of 270 trials, and combining them lowered it more. MedlinePlus calls aerobic exercise the best type for your heart, so do strength training as well, not instead.
Does strength training lower blood pressure?
Yes. A 2023 analysis of 270 randomized trials found that dynamic strength training lowered resting blood pressure by an average of 4.55/3.04 mm Hg. Isometric holds such as wall squats lowered it the most, by 8.24/4.00 mm Hg. If you take blood pressure medicine, keep taking it as prescribed.
Is lifting weights twice a week enough?
Yes, for health. The CDC, WHO and NHS all recommend at least 2 days a week of muscle-strengthening activity that works all major muscle groups. A review of 16 studies found the biggest drop in heart disease risk at about 30 to 60 minutes of strength training a week.
Can you do cardio and strength training on the same day?
Yes. The NHS says you can do muscle-strengthening activities on the same or different days as your aerobic activity, whichever suits you best. Many people walk on non-lifting days so they spread their 150 weekly minutes of moderate activity evenly across the week.
This article is general information, not medical advice. If you have high blood pressure, diabetes, a heart condition or haven’t been active for a while, check with your doctor before starting a new exercise plan.
Sources
- Centers for Disease Control and Prevention. Physical Activity Recommendations for Adults
- U.S. Department of Health and Human Services (ODPHP). Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans
- Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med, 2020
- NHS. Physical activity guidelines for adults aged 19 to 64
- Cleveland Clinic. Aerobic Exercise
- MedlinePlus. Give your heart a workout
- Garbutt G, et al. Physiological and spinal responses to circuit weight-training. Ergonomics, 1994 (abstract)
- Kaikkonen H, et al. The effect of heart rate controlled low resistance circuit weight training and endurance training on maximal aerobic power in sedentary adults. Scand J Med Sci Sports, 2000 (abstract)
- Skidmore BL, et al. Acute effects of three different circuit weight training protocols on blood lactate, heart rate, and rating of perceived exertion in recreationally active women. J Sports Sci Med, 2012 (abstract)
- Paluch AE, et al. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update. A Scientific Statement From the American Heart Association. Circulation, 2024 (abstract)
- Momma H, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases. Br J Sports Med, 2022 (abstract)
- Liu Y, et al. Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Med Sci Sports Exerc, 2019 (abstract)
- Edwards JJ, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials. Br J Sports Med, 2023 (abstract)
- Harvard Health: Strength training builds more than muscles