Can I do cardio and weight lifting?

kmab1985

Hi All

I've been following the SL 5x5 plan (although not 100%) but at the weekend I purchased my own barbell/weights so I can do this at home in the evening as I feel better doing it at home than in the gym.

If I do the weights on the evening of Mon/Wed/Fri, can I still do cardio in between?

Please note though, I'm NOT doing Stronglifts to get strong fast, I'm quite happy at the weight I'm at now (which is not to taxing for me personally) and will probably increase weights 2-4 weeks as opposed to every workout....I'm doing SL's because I enjoy it and don;t feel the need to increase weights all the time!

I'm losing fat by sticking to a calorie deficit and have actually just started using MFP today as I normally follow weightwatchers but thought I'd try MFP.

So my workout routine would look like this:

Monday lunch: Cardio
Monday evening: Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges
Tuesday lunch: Bodypump Class
Wednesday: Cardio (or a rest day)
Wednesday evening; Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges
Thursday lunch: Insanity Class
Friday lunch: Cardio
Friday evening: Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges

My SL's weights for Barbell Row, Deadlifts, Overhead, Benchpress AND squats is 15kg which I know is low to some people but I am still in the "learning form" stage too so wouldn't go heavier until I'm comfortable.

Thanks, Kel

brosis85

That looks like a great week of workouts for you! Just be sure that everything you do aligns to your goals and be sure to give yourself a good solid day of rest! - Fail to plan, plan to fail - and I see a great plan here!
You've got this!

kmab1985

Thanks for your response! Yeah I would definately listen to my body, I rest at the weekend - is this sufficient?

My goals are to lose weight, feel confident and look good:

I lose weight by eating on a calorie deficit
I feel confident when I do workout's I enjoy
And I look good, when I feel confident, after doing a workout I enjoy (if that makes sense)

elliej

In the SL5x5 literature there is talk about cardio... from memory it says try do weights and cardio on separate days otherwise do your weights before you do cardio. But I don't know personally how much difference it makes.

Personally I just used to run and SL on alternate days and only occasionally found that one negatively impacted the other.

MollyBradford

Do whatever works for you! It's perfectly fine to lift and do cardio in my opinion. If it feels fine, it probably is. If you feel like it's starting to get to be too much, add another rest day. Just remember to listen to your body. Good luck!!

LKArgh

I think you have posted this schedule in the past, and for me, it looks way too much. Unless cardio is something really relaxed, like 30 minutes walking and unless you are really lifting at way below your full capacity. If you love the classes, do the classes, do not feel compelled to lift and do some extra cardio on top of the classes, you cannot have everything. Or decide to do lifting alternating with cardio for the next X weeks, then go back to the circuit type classes for a while and so on. Or figure some other program not demanding lifting 3 types per week. Or some other less demanding classes. Being a beginner (I think you mentioned starting a few months ago) in intense classes having also a strenght training part, then starting a new lifting program and wondering where to fit some cardio too, it is an accident waiting to happen. There are all sorts of classes and lifting routines and sports that can be combined, the ones you are doing sound like an overkill together.

JoRocka

I'm leaning toward the "it's too much" camp. absolutely no reason to be doing 2 a days with cardio and strength. I get that sometimes that's just the way it is- you have to miss a workout and you wind up with the chance to do one in the AM and one later- but there isn't a reason to SCHEDULE it that way for regular weekly training if you have no specific training goals.

AllanMisner

I'd add in the cardio over time and see how much you can handle. Also, the cardio you're looking at has strength elements in it, which may be an issue. Why not stick to something that is more pure cardio?

jemhh

I tend to think that this is too much too. That's pretty much 5 days of cardio plus SL5x5. I would start out with SL5x5 and 2 days of cardio for now. If you are feeling good after a few weeks maybe add in another cardio session but I would try to keep at least one of those cardio days low-impact, something like walking.) For me, LISS cardio helps up my calorie burn without making me famished. Something heavier like bodypump or Insanity would make me super hungry which, when trying to lose weight, is not a good thing.

cmbauer99

You CAN, however depends on your goals. If you want to lose WEIGHT then eat in deficit ---- If you want to lose fat lift weights Build muscle to burn FAT ---- If you want to increase your cardiovascular fitness then work on cardio.

Most people have a huge misunderstanding of burning fat vs losing weight

Stage14

This schedule sounds like a recipe for burnout or injury to me personally. You aren't giving your muscles any time to repair after lifting/strength, which is absolutely essential.

Also, if you don't increase your weight (or your reps), then weight lifting will stop giving you results. Increasing weight isn't just about becoming super strong or hitting a certain goal, it is what causes the body recomposition and fat burning.

kmab1985

OK, I knew some people would think this would be too much but if I said 1) I don't lift heavy and have no intension to lift 20kg,30kg,40kg etc over the next few months and 2) my cardio sessions are 30 minutes long and consist of rowing/crosstrainer or power walking - would this make a difference in thinking it was too much?

kmab1985

I just love working out!

cmbauer99

Here is what I say about too much. Listen to your body. I have been doing crossfit everyday for the past couple months and run every so often to work on my cardio distance and seldom take days off. Some days are less work than others. But just listen to your body and mind. Do what makes you happy and rock it!

kmab1985

I just want a nice routine that consists of weights and cardio...Before I became interested in weights, I did 2x bodypump classes a week and the treadmill/crosstrainer 3x times a week (5-6k) and I enjoyed it but that was before I discovered weights....

Some might say I'm doing to much but its hard to find a routine that consists of what I enjoy without actually overdoing it!

:-(

kmab1985

Sometimes I think its physcological with me too. I've spent my whole life not doing any exercise prior to Jan 2015 that if I miss a day I feel crap! Hence why doing the SL 5x5 3 times a week makes me feel "oh my goodness, how can I only work out 3x a week"....

Of course I enjoy working out, both weights and cardio but as you can see I feel like I have to sandwich everything in and it doesn't help that I'm a "Bride to be" (in August) which puts more pressure on me to do MORE!!!

mojohowitz

Yes.

_lyndseybrooke_

The answer to your question is that yes, of course you can do cardio in addition to strength training. I think most people that lift weights do some form of cardio as well.

However, I know from recent experience with two-a-days, you may find that it's too much. Like others have already said, listen to your body. If too much cardio is making you feel like crap or your lifts start to suffer, back off a bit.

I prefer little to no cardio, but do what you enjoy.

Stage14

kmab1985 wrote: »

I just want a nice routine that consists of weights and cardio...Before I became interested in weights, I did 2x bodypump classes a week and the treadmill/crosstrainer 3x times a week (5-6k) and I enjoyed it but that was before I discovered weights....

Some might say I'm doing to much but its hard to find a routine that consists of what I enjoy without actually overdoing it!

:-(

The problem is that Body Pump and Insanity classes aren't just steady state cardio. They are really more HIIT, which is great for you. But the problem is that HIIT is intended for both cardio AND strength training, so you're essentially tearing and straining your muscles every single day during the week. And that can be bad for your body, especially over a longer period of time.

I totally get wanting to workout everyday, but you don't have to do everything every day, KWIM? Do cardio one day and SL the other, and maybe drop down to one intense class per week. So for example, you could do...
Monday: SL in the evening
Tuesday: cardio at lunch (and even cardio again in the evening if you like)
Wednesday: Body Pump or Insanity
Thursday: cardio at lunch (and even cardio again in the evening if you like)
Friday: SL in the evening

If you really want a second class, throw it in on Saturday morning and just take Sunday as a full rest day.

cwolfman13

I think you are substantially undervaluing rest; it is just as important to your fitness as the work. Also, nothing wrong with doing some cardio on non-lifting days, but I would avoid cardio that also involves resistance work...you're seriously going to be over taxing your muscles and not getting anywhere near the benefits you could be getting.

I do cardio on non-lifting days, but my cardio consists of riding my bike at a moderate pace. I take at minimum one day of rest and often two.

kmab1985

@Stage14.... Thanks for your reply. Bodypump and Insanity are on a Tuesday and Thursday, therefore could I do

Mon: SL in the evening
Tuesday: Bodypump
Wednesday: Rest Day
Thursday: Insanity
Friday: SL in the evening
So I'd be reducing my SL's by 1!

or should I just stop doing Stronglifts and find a weight programme that isn't so intense?

LKArgh

May I ask why you have chosen SL? You do not plan to really follow the program for what it is designed for, so why did you chose it? You say you are not interested in increasing strength. There is no point in a 5x5 program that does not challenge you where strength is concerned, there is no point in a 5x5 program when strength is not among your goals and there is no point in a progressive lifting program when increasing weight is not the plan. I get the feeling you found something you loved and worked for you and then read a lot here about how SL is amazing, and you thought you are missing on somethign big that is essential. And so are trying to add this to your workout, without removing anything else, because the other things are the ones you love. Why not stick with what you like for now? Or try a different strenght training program, that can fit in your routine?
If you talk with my pilates instructor, she will tell you pilates is the most essential thing in the word, and will explain in detail why for her free weights do more damage than good, do not correct posture, do not train the right muscles etc. She is very passionate about it (and has an amazing body) and could convince you to add pilates in your routine in no time If you now talk to my friend who is a swimmer, she will tell you how swimming is the most essential thing to do, will be gentle on your joints, increase cardio capacity, is a full body workout and will help you build awesome abs. And so on... She will have you convinced that unless you swim, you are missing the most important workout ever. And I bet you can find people in all sports passionate about their routine. But, you cannot do everything at the same time. Figure out what you like, what fits your goals, and work with this. Or you will burn out.

JoRocka

kmab1985 wrote: »

Sometimes I think its physcological with me too. I've spent my whole life not doing any exercise prior to Jan 2015 that if I miss a day I feel crap! Hence why doing the SL 5x5 3 times a week makes me feel "oh my goodness, how can I only work out 3x a week"....

Of course I enjoy working out, both weights and cardio but as you can see I feel like I have to sandwich everything in and it doesn't help that I'm a "Bride to be" (in August) which puts more pressure on me to do MORE!!!

There is no question if you've been going ham and trying to add more and feel bad for missing a SINGLE day- then you've got a physcological issue. When I switched from 4/5 days a week to a flat 3 days a week lifting- it felt odd- I was very uncomfortable for about 3-4 weeks.

But I knew my program was bigger than my single day discomfort. So I got over it- and did my program. I would highly recommend restructuring and learning to really rest on your rest days.

jemhh

aggelikik wrote: »

May I ask why you have chosen SL? You do not plan to really follow the program for what it is designed for, so why did you chose it? You say you are not interested in increasing strength. There is no point in a 5x5 program that does not challenge you where strength is concerned, there is no point in a 5x5 program when strength is not among your goals and there is no point in a progressive lifting program when increasing weight is not the plan. I get the feeling you found something you loved and worked for you and then read a lot here about how SL is amazing, and you thought you are missing on somethign big that is essential. And so are trying to add this to your workout, without removing anything else, because the other things are the ones you love. Why not stick with what you like for now? Or try a different strenght training program, that can fit in your routine?
If you talk with my pilates instructor, she will tell you pilates is the most essential thing in the word, and will explain in detail why for her free weights do more damage than good, do not correct posture, do not train the right muscles etc. She is very passionate about it (and has an amazing body) and could convince you to add pilates in your routine in no time If you now talk to my friend who is a swimmer, she will tell you how swimming is the most essential thing to do, will be gentle on your joints, increase cardio capacity, is a full body workout and will help you build awesome abs. And so on... She will have you convinced that unless you swim, you are missing the most important workout ever. And I bet you can find people in all sports passionate about their routine. But, you cannot do everything at the same time. Figure out what you like, what fits your goals, and work with this. Or you will burn out.

I am wondering the same. There are a lot of other heavy lifting programs out there to choose from. Why did you choose SL5x5? If you don't want to add weight at the rate that it has you add weight, choose a program that is set up differently. Greyskull LP has you add 2.5/5 pounds instead of 5/10 pounds each time. AllPro's has you at the same weight, just adding reps, for 5 week cycles. Wendler 5/3/1 beginner has you work quite a bit below your max most of the time. In fact, if you look at the blackironbeast.com calculator for 5/3/1 you can see that there are a couple of 2 day options that you can get your numbers for pretty quickly. Maybe a better option for you would be a 2 day lifting program plus one of your bodypump or Insanity classes and then lighter cardio around those.

SingingSingleTracker

kmab1985 wrote: »

Hi All

I've been following the SL 5x5 plan (although not 100%) but at the weekend I purchased my own barbell/weights so I can do this at home in the evening as I feel better doing it at home than in the gym.

If I do the weights on the evening of Mon/Wed/Fri, can I still do cardio in between?

Please note though, I'm NOT doing Stronglifts to get strong fast, I'm quite happy at the weight I'm at now (which is not to taxing for me personally) and will probably increase weights 2-4 weeks as opposed to every workout....I'm doing SL's because I enjoy it and don;t feel the need to increase weights all the time!

I'm losing fat by sticking to a calorie deficit and have actually just started using MFP today as I normally follow weightwatchers but thought I'd try MFP.

So my workout routine would look like this:

Monday lunch: Cardio
Monday evening: Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges
Tuesday lunch: Bodypump Class
Wednesday: Cardio (or a rest day)
Wednesday evening; Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges
Thursday lunch: Insanity Class
Friday lunch: Cardio
Friday evening: Stronglifts along with some accessory workouts like mountain crawlers, ab crunches, lunges

My SL's weights for Barbell Row, Deadlifts, Overhead, Benchpress AND squats is 15kg which I know is low to some people but I am still in the "learning form" stage too so wouldn't go heavier until I'm comfortable.

Thanks, Kel

H, E, double toothpick yes can you do SL and Cardio. I'd dump the Bodypump Class though as you are already doing M/W/F SL. Sub out bodypump for cardio only. Bike is a nice, non weight bearing way to get cardio while also doing weights.

Come to think of it, gee - my structured training plan from a professional cycling coach for cyclists includes M/W/F weights and 5-6 days of on the bike cardio to boot. Hence, my H, E, double toothpick comment that yes, one can do both. It all depends on your goals, what you are training for, how much you want to eat, how much you want to rest, etc...

Stage14

kmab1985 wrote: »

@Stage14.... Thanks for your reply. Bodypump and Insanity are on a Tuesday and Thursday, therefore could I do

Mon: SL in the evening
Tuesday: Bodypump
Wednesday: Rest Day
Thursday: Insanity
Friday: SL in the evening
So I'd be reducing my SL's by 1!

or should I just stop doing Stronglifts and find a weight programme that isn't so intense?

This would still have you doing multiple days of full body intense muscle work in a row, which is what you want to avoid.

Honestly, I agree with the others who are questioning why you are doing SL at this point? You don't intend to follow the program as it is designed and you're doing other types of strength training already. Can you tell us what you are specifically hoping that SL will do for you so that we can maybe recommend some alternatives that could work better?

leop123

I was told by personal trainer, who is my friend as well ALWAYS do Cardio before weight lifting to warm up your body and get your heart pumping

SuggaD

Not too much at all, but you need a rest day.

And I've read weights then cardio. You burn more calories this way.

jemhh

leop123 wrote: »

I was told by personal trainer, who is my friend as well ALWAYS do Cardio before weight lifting to warm up your body and get your heart pumping

There is a difference between a full cardio session and using some sort of cardio as a warmup. I walk on the treadmill for 5-10 minutes. Technically speaking, walking is a cardio exercise. But I don't consider it to be a cardio session. I reserve that description for the days when walking or running is my actuall full exercise session.

jemhh

leop123 wrote: »

I was told by personal trainer, who is my friend as well ALWAYS do Cardio before weight lifting to warm up your body and get your heart pumping

There is a difference between a full cardio session and using some sort of cardio as a warmup. I walk on the treadmill for 5-10 minutes. Technically speaking, walking is a cardio exercise. But I don't consider it to be a cardio session. I reserve that description for the days when walking or running is my actuall full exercise session.

AllanMisner

kmab1985 wrote: »

1) I don't lift heavy and have no intension to lift 20kg,30kg,40kg etc over the next few months

Why not lift heavy? I wouldn’t bother with the weight lifting if you’re not going to actually do it to accomplish anything but calling it a workout. It isn’t a workout, but rather time with a bar. You should go as heavy as you can with good form.