Strength vs. Endurance: How to Train for Both Without Sacrificing Gains

Balancing strength and endurance training can feel like a juggling act. You want to lift heavy and build muscle, but you also want to run faster, go farther, or just improve your stamina. The good news? You don’t have to pick one over the other. With the right approach, you can train for both without feeling like you’re sabotaging your progress. Here’s how you can do it.

1. Know the Challenge (But Don’t Stress About It)

A lot of people talk about the interference effect—basically, the idea that endurance training could slow down your strength gains, or vice versa. While there’s some truth to it, it really depends on how you structure your workouts. The key is smart programming so you’re not overloading your body in ways that work against your goals.

2. Decide What’s More Important to You Right Now

You can absolutely improve both strength and endurance, but if you’re serious about making gains in one, you’ll want to prioritize it. Ask yourself: do you want to be stronger first, or build endurance first? Once you decide, structure your workouts around that while still keeping the other in your routine.

• If strength is your focus, hit your resistance training hard and keep endurance workouts moderate.

• If endurance is the priority, focus on your runs, cycling, or whatever your endurance training is, and add strength training in a way that supports it.

3. Schedule Your Workouts Wisely

• Split Them Up When Possible: If you can, do strength and endurance on different days or at least separate them by several hours. This lets your body recover enough to get the most out of each workout.

• Strength Before Cardio (Usually): If you’re training both on the same day, prioritize strength first—especially if you’re lifting heavy. If endurance is your priority, you can switch it up and do cardio first.

• Avoid Long, Intense Cardio Before Strength Work: Running for an hour before squats? Not the best idea. It’ll drain your energy and limit your strength gains.

4. Pick the Right Type of Cardio

Not all cardio is bad for muscle growth. Some options actually complement strength training pretty well:

• Low-Intensity Steady-State (LISS): Walking, easy cycling, or casual swimming can help with recovery while keeping your endurance up.

• Sprint Intervals: Short bursts of high-intensity work (like 20-30 second sprints) are great for building endurance without eating into your strength progress.

5. Make Your Strength Training Efficient

If you’re doing both strength and endurance, you don’t want to spend unnecessary hours in the gym. Keep your lifts focused and efficient:

• Stick to Compound Movements: Squats, deadlifts, bench presses, and pull-ups will give you the best bang for your buck.

• Keep the Volume in Check: Instead of endless high-rep sets, focus on heavy lifting (3-6 reps per set) to maintain or build strength without excessive fatigue.

• Train Explosively: Adding in plyometrics or Olympic-style lifts can improve both power and endurance.

6. Recovery is Everything

Balancing both training styles means your body will need extra care. Here’s how to stay on top of it:

• Eat Enough (and Smartly): You’ll need plenty of protein (aim for 1.6-2.2g/kg of body weight) and enough carbs to fuel both types of training.

• Sleep Well: At least 7-9 hours a night is ideal. Your muscles repair and grow while you sleep.

• Active Recovery Works: Foam rolling, stretching, or light activity (like walking or yoga) can help keep your body fresh.

7. Use a Plan That Makes Sense for You

Instead of trying to train both at full intensity all the time, cycle your focus:

• Block Training: Spend a few weeks prioritizing strength, then shift towards endurance for a phase.

• Mix It Up (Without Overdoing It): Some days can be heavier on lifting, others on endurance. Just avoid trying to go all-out on both every session.

The Bottom Line

Yes, training for both strength and endurance takes some planning, but it’s 100% doable. The key is balance—know when to push, when to recover, and how to structure your workouts so they work together instead of against each other. Whether you want to crush it in the gym, go the distance in endurance sports, or just be an all-around beast, this approach will help you get there without sacrificing your hard-earned gains.