Can Cardio Exercises Build Muscle?

For years, the debate between weight lifting and cardio exercising has been going on with full power, as both sides have proponents.

As you may or may not know, cardio has been dubbed as the number one health improvement tool, while weight lifting is claimed to be more oriented towards visual and functional development.

And though both have actual benefits for the body and all of its processes, one question remains - Can cardio actually help you build muscle? To answer this, let’s dive a bit deeper.

What Is Cardio?

Generally, cardio is any low-intensity activity that is done for a prolonged period of time, such as:

Jogging
Skipping
Swimming
Rowing
Cycling

These are aerobic activities that primarily engage the heart and the lungs, leading to more efficient energy transportation.

This in turn leads to increased levels of endurance, where the individual can eventually sustain the activity for hours on end.

HOWEVER, prolonged, low-intensity activities only engage the slow-twitch muscle fibers, which don’t have a big potential for hypertrophy (growth).

Nevertheless, there are ways to use cardio exercises AND build muscle.

The Answer Is… Sprints!

As mentioned, prolonged cardio activities only engage the slow-twitch muscle fibers, due to the fact you don’t really need to exert much.

However, if you change the WAY in which you do the exercise (i.e running), the stimulus changes.

Sprints are without a doubt one of the most powerful tools to put in your training arsenal, ESPECIALLY for the goal of lower body development.

By definition, sprints have all the characteristics of a muscle building exercise, because they involve short, power bursts that engage the fast-twitch muscle fibers.

Sprints are applicable for any cardio exercise, whether it’s swimming, cycling, running, skipping rope, or rowing.

Just make sure to not do them right before or right after leg day, as sprints are demanding on the lower body and would require recovery time afterwards.

Sample Sprint Workout

Just like your normal gym workout, before you get into sprinting full-on, you have to go through a proper warm-up routine, where you’ll prepare and prime the legs for high exertion.

The goal of the warm-up is to 1) activate the muscles and fill them with blood, 2) raise the heart rate a bit, and 3) raise the body temperature a bit.

A good sprint run warm-up can include:

Light jogging
Dynamic stretching
Squat jumps
Power breathing

When you feel like your body is loose enough, follow the steps in the table below.

Run #	Distance	Rest Times
#1 - Warm up run, 60-70% exertion	30m	1 minute
#2 - Warm up run, 70-80% exertion	40m	90 seconds
#3 - Full-on sprint, 90-100% exertion	50m	3 minutes
#4 - Full-on sprint, 90-100% exertion	50m	3 minutes
#5 - Full-on sprint, 90-100% exertion	50m	3 minutes

Much like any other workout, you have to apply the principle of progressive overload on sprints, as well.

This would imply increasing the distance run, the number of sets or, changing the rest times.

Sprint workouts can even replace your weight training leg workout in the gym. So if you have a day where you don’t feel like squatting, get up for some sprints. I often have two lower body days in my personal workout routine: one made up of traditional weight training movements (squats, lunges, deadlifts, etc), and one made up of sprint activity (sled work and or/fan bike sprints).

Take Home Message

Prolonged, low-intensity cardio exercises are a great tool to boost your heart and lungs, but when it comes to visual development, this approach to training is not really what you are after.

Nevertheless, you can take the same cardio exercise and switch the way of execution in order to create a powerful muscle-growth stimulus.

I believe that some form of sprint work should be in the training arsenal of every self-respecting trainee who is looking to maximize the aesthetic development and strength of their lower body.

Don’t miss out. Do your sprints!

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !