Should Powerlifters Do Cardio?

Cardio and powerlifting don’t exactly go hand in hand—at least not in most people's minds. But should powerlifters do cardio, or will it hurt your strength gains? Let’s break down the facts, the myths, and how to implement cardio to boost your powerlifting progress—not derail it.

Does Cardio Kill Strength Gains?

Not necessarily. What matters is the type, intensity, and timing of the cardio you do. When intelligently programmed, cardio can actually improve recovery, work capacity, and body composition without interfering with your 1RMs.

Why Cardio Can Help Powerlifters

• Better Recovery: Low-intensity cardio increases blood flow and helps flush out metabolic waste.
• Improved Work Capacity: You’ll handle higher training volumes and recover faster between sets.
• Body Composition: Helps maintain leanness during cuts while preserving strength.
• Long-Term Health: Aerobic training supports heart health and longevity—even for lifters.

Best Types of Cardio for Powerlifters

• Incline Treadmill Walks: Low-impact and easy to recover from.
• Stationary Bike (LISS): Builds aerobic base with low joint stress.
• Sled Pushes or Carries: Improves GPP without eccentric loading.
• Rowing (moderate pace): Engages posterior chain without overtaxing the CNS.

How Often Should Powerlifters Do Cardio?

2–3 sessions per week of low-to-moderate intensity cardio (20–30 min) is usually ideal. Do it after lifting or on rest days—not before squats or deadlifts.

Cardio During a Cut vs Bulk

• Cutting: LISS cardio boosts your deficit while preserving muscle.
• Bulking: 1–2 short sessions a week help appetite, recovery, and conditioning.

What to Avoid

• Long-distance running (high recovery cost)
• HIIT before lower body sessions
• Failure-based conditioning work

FAQ

Can cardio hurt my squat or deadlift?

Only if programmed poorly. Keep it low-intensity and separate from heavy lifting days.

What’s the best cardio for strength athletes?

Incline walking, cycling, sleds, and rowing—easy to recover from and sport-specific.

Should I do cardio before or after lifting?

After. Lifting performance comes first if strength is the goal.

Is walking enough for cardio?

Yes—especially if it’s brisk, uphill, or extended in duration.

Conclusion

Cardio doesn’t have to be the enemy of strength—it’s just another tool. The right kind, at the right time, can enhance recovery, improve performance, and extend your lifting career.

Want to structure your training and cardio for max results? Read our full guide on how to structure training blocks for strength and hypertrophy.

Source: PubMed: Interference Effect of Strength and Endurance Training