Cardio and weight training prolong life: the winning combo, 150 min + 2 sessions per week

Every week, the question comes up: should you opt for cardio or weight training to live longer? The research cited by GQ shows a clear path, without pitting the disciplines against each other. Above all, longevity seems to depend on a sustainable and realistic balance.

What recent research shows

Large cohorts point to a simple recommendation. Aim for 150 to 300 minutes of moderate aerobic activity per week, or 75 minutes of vigorous effort. In addition, add at least 2 muscle-strengthening sessions a week to consolidate the health effect.

The data reported by GQ converge on one key message. Resistance training 1 or 2 times a week is associated with a lower risk of mortality. On the other hand, the best results often come from a combination of endurance and cardio structured with regular reinforcement.

Tailor your training to your profile

Start where you are, not where you dream of being. So walk fast if you’re sedentary, then introduce movements with light loads. Then move on to free-load movements as your technique becomes more stable.

“The best program combines moderate intensity and regular strengthening.”

After the age of 40, muscle deteriorates more quickly. Strength also protects bones and joints, and reduces falls. Yet regularity beats isolated intensity over time.

Keep progression simple. In addition, increase weekly volume in small steps, e.g. 5-10%. In short, keep the session easy after a demanding cardio session.

• Plan your sessions on fixed days to create a habit.
• Keep a margin of effort: end up wanting to come back.
• Prioritize technique over load or speed.
• Take note of your sleep, stress and energy levels to adjust for the week.
• Reduce duration, not frequency, during busy periods.

A simple 7-day model

Spread the intensity over the week for better recovery. For example, alternate an easy running session with strength training. Keep a longer, slower day for weekend cardio.

The upper body can follow a “push/pull” format. In addition, the lower body benefits from squats, lunges and light deadlifts. In short, two to three sets of 6 to 12 repetitions are all you need to progress.

Incorporate 10 minutes of mobility on short days. Also, walk on a daily basis to increase your NEAT (non-athletic expenditure). A realistic number of steps consolidates your adaptations.

Intensity, recovery and nutrition

Measure intensity with the speech test. If you can speak in phrases, you’re in the moderate zone. So keep acceleration short only when the endurance base holds.

Progress requires active rest. In addition, aim for 7 to 9 hours of regular sleep for better repair. In short, structure your meals around a source of protein, fibre and water.

Frequently asked questions and points to watch out for

Do you have to run to progress? Not necessarily. On the other hand, cycling, swimming or rowing provide the same endurance stimulus as running cardio, sometimes with less impact.

Is HIIT essential? No, but it can help when time is short. In this way, a short, intense session complements an easy pace base, without replacing the entire volume.

What to do if pain starts? Reduce the load, but keep moving. What’s more, change your support or tool, then gradually return to the initial plan. So anticipate with a simple warm-up and cool-down.

Prioritize according to your objectives

If your priority is metabolic health, give priority to regular movement. So walk more every day, and secure your two strength sessions. In short, add a third endurance session if time permits.

If you’re aiming for a race, strengthen to last. What’s more, gaining strength stabilizes the stride and limits fatigue. As a result, quality cardio is best built on solid support.

What you need to remember to last

The muscle-building versus endurance duel has no place. The right combination reduces risk and sustains energy over the long term. So choose a plan that you’ll stick with for six months.

Start small, but start often. And adjust the volume according to sleep and mental load. In short, consistency wins out over isolated enthusiasm.

Finally, link your sessions to a daily ritual. In this way, routine protects your progress when motivation wanes. Cardio and strength then become habits, not obligations.

• cardio