{"id":1885,"date":"2026-04-08T14:54:47","date_gmt":"2026-04-08T14:54:47","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1885"},"modified":"2026-04-08T14:54:47","modified_gmt":"2026-04-08T14:54:47","slug":"should-i-perform-cardio-in-the-gym-ask-a-pt","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/","title":{"rendered":"Should I Perform Cardio in the Gym? Ask a PT"},"content":{"rendered":"<p data-start=\"205\" data-end=\"390\">This is the <a href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/\">50th edition of Ask a PT<\/a>, and I am very pleased to have reached this milestone. When I started at the beginning of the year, I was not sure how popular this format would be.\u00a0To be honest, neither were my bosses. But from week one, the support I have received from you has been fantastic.<\/p>\n<p data-start=\"507\" data-end=\"581\">Apart from a few people suggesting I do something anatomically impossible! Thankfully, I have been allowed to continue the series. As always, I am looking for inspiration for future content, so please keep sending your questions to the email address at the bottom of the page.<\/p>\n<p data-start=\"786\" data-end=\"869\">This week, we are looking at a common question: Should I perform cardio in the gym?<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/#Should_I_Perform_Cardio_in_the_Gym\" title=\"Should I Perform Cardio in the Gym?\">Should I Perform Cardio in the Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/#The_Claim_that_Cardio_will_%E2%80%9CRuin_Your_Testosterone%E2%80%9D_is_Exaggerated\" title=\"The Claim that Cardio will \u201cRuin Your Testosterone\u201d is Exaggerated\">The Claim that Cardio will \u201cRuin Your Testosterone\u201d is Exaggerated<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/#Combining_Cardio_and_Weights\" title=\"Combining Cardio and Weights\">Combining Cardio and Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/#Final_Thoughts\" title=\"Final Thoughts\">Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-section-id=\"itpruc\" data-start=\"871\" data-end=\"909\"><span class=\"ez-toc-section\" id=\"Should_I_Perform_Cardio_in_the_Gym\"><\/span>Should I Perform Cardio in the Gym?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"911\" data-end=\"1084\"><strong data-start=\"911\" data-end=\"924\">Question: I have been training for a while now, but I am still not sure whether I should add cardio to my workouts. I have heard a lot of conflicting advice. Any help?<\/strong><\/p>\n<p data-start=\"1086\" data-end=\"1261\">Answer: My opinion on cardio has changed over time. When I first started as a personal trainer, the general consensus among many PTs was that cardio was a waste of time.<\/p>\n<p data-start=\"1263\" data-end=\"1408\">It was said that cardio does not burn fat as effectively as weight training, does not help build muscle, and could even harm testosterone levels.<\/p>\n<p data-start=\"1410\" data-end=\"1455\">As I gained more experience, my view changed.<\/p>\n<p data-start=\"1457\" data-end=\"1701\">Firstly, I stopped supporting messages that discourage people from exercising. Telling someone they are doing exercise \u201cwrong\u201d is not helpful. If you were inactive last month and are now running three times per week, that is a huge improvement.<\/p>\n<p data-start=\"1703\" data-end=\"1863\">Secondly, I began to question the idea that cardio has no benefits. Research has consistently shown that higher levels of physical activity are associated with:<\/p>\n<ul data-start=\"1865\" data-end=\"1993\">\n<li data-section-id=\"1h3285x\" data-start=\"1865\" data-end=\"1907\">Reduced risk of cardiovascular disease<\/li>\n<li data-section-id=\"8ojup\" data-start=\"1908\" data-end=\"1945\">Lower risk of all-cause mortality<\/li>\n<li data-section-id=\"bd5jh2\" data-start=\"1946\" data-end=\"1977\">Improved cognitive function<\/li>\n<li data-section-id=\"9oftqp\" data-start=\"1978\" data-end=\"1993\">Better mood<\/li>\n<\/ul>\n<h3 data-start=\"1995\" data-end=\"2212\"><span class=\"ez-toc-section\" id=\"The_Claim_that_Cardio_will_%E2%80%9CRuin_Your_Testosterone%E2%80%9D_is_Exaggerated\"><\/span>The Claim that Cardio will \u201cRuin Your Testosterone\u201d is Exaggerated<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1995\" data-end=\"2212\">Extreme overtraining can reduce testosterone, but that applies to weight training as well. Poor recovery is the real issue, not the type of exercise. That said, you do not have to include cardio in your routine. Weight training alone can still be very effective.<\/p>\n<p data-start=\"2328\" data-end=\"2438\">However, cardio alone is usually less balanced, as it does not provide much upper-body training in most cases. The most effective approach is to include both.<\/p>\n\r\n    <!-- OMEGA-3 CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .omega3-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .omega3-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-omega3\/omega3-hero-product.png\" alt=\"\" class=\"product omega3-bottle\" style=\"\">\r\n      <\/div>\r\n\r\n\t\t\t<div class=\"column is-full-mobile is-8-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n        \t\t\t\t<p class=\"text-center caps zmb\">\r\n          \t\t\t\t\t<span class=\"is-size-xxl has-text-weight-bold yellow\">Tested and Trusted<\/span><br>\r\n          \t\t\t\t\t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t\t\t<\/p>\r\n      \t\t\t\t<\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/omega-3#POM01F0\" class=\"btn btn--redgradient is-uppercase zmb zmt\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h2 data-section-id=\"1fnmtez\" data-start=\"2489\" data-end=\"2520\"><span class=\"ez-toc-section\" id=\"Combining_Cardio_and_Weights\"><\/span>Combining Cardio and Weights<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2522\" data-end=\"2623\">While combining cardio and weights is beneficial, doing both in the same session is not always ideal.<\/p>\n<p data-start=\"2625\" data-end=\"2673\">A weekly routine might look something like this:<\/p>\n<ul data-start=\"2675\" data-end=\"2874\">\n<li data-section-id=\"1wcbbkh\" data-start=\"2675\" data-end=\"2698\"><strong data-start=\"2677\" data-end=\"2688\">Monday:<\/strong> Weights<\/li>\n<li data-section-id=\"11f2uqy\" data-start=\"2699\" data-end=\"2723\"><strong data-start=\"2701\" data-end=\"2713\">Tuesday:<\/strong> Weights<\/li>\n<li data-section-id=\"1w13u9v\" data-start=\"2724\" data-end=\"2765\"><strong data-start=\"2726\" data-end=\"2740\">Wednesday:<\/strong> 60 minutes of football<\/li>\n<li data-section-id=\"vbxlrp\" data-start=\"2766\" data-end=\"2791\"><strong data-start=\"2768\" data-end=\"2781\">Thursday:<\/strong> Weights<\/li>\n<li data-section-id=\"1sp4n7\" data-start=\"2792\" data-end=\"2812\"><strong data-start=\"2794\" data-end=\"2805\">Friday:<\/strong> Rest<\/li>\n<li data-section-id=\"1purtak\" data-start=\"2813\" data-end=\"2853\"><strong data-start=\"2815\" data-end=\"2828\">Saturday:<\/strong> 60 minutes of football<\/li>\n<li data-section-id=\"1swa0k6\" data-start=\"2854\" data-end=\"2874\"><strong data-start=\"2856\" data-end=\"2867\">Sunday:<\/strong> Rest<\/li>\n<\/ul>\n<p data-start=\"2876\" data-end=\"2973\">This will not always be perfect. Some weeks you may do less, others more. The key is consistency.\u00a0Personally, I enjoy playing football, even if I am not particularly good at it. The cardiovascular benefits are important, especially as I get older.<\/p>\n<h2 data-section-id=\"114wazr\" data-start=\"3126\" data-end=\"3143\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span>Final Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3145\" data-end=\"3244\">If you can, include some cardio in your routine. If not, weight training alone is still worthwhile. The most important thing is to stay active and keep going. The benefits of exercise are often underestimated, regardless of the type of training you choose.<\/p>\n<p data-start=\"3405\" data-end=\"3422\">Talk soon,<br data-start=\"3415\" data-end=\"3418\" \/>Matt<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the 50th edition of Ask a PT, and I am very pleased to have reached this milestone. When I started at the beginning of the year, I was not sure how popular this format would be.\u00a0To be honest, neither were my bosses. But from week one, the support I have received from you<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-cardio-in-the-gym-ask-a-pt\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Should I Perform Cardio in the Gym? Ask a PT<\/title>\n<meta name=\"description\" content=\"Should I Perform Cardio in the Gym? 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