If you’re in a weight-lifting phase, you probably already know how effective progressive-overload strength training combined with incline walking can be. My Strength Collection offers a 16-week progressive-overload program that has delivered more consistent results than any other plan I’ve followed. Currently I train four days of lifting, one day focused on cardio and core, and two zone 2 cardio sessions. A common question is whether to do cardio before or after strength training — below I explain why I recommend saving most cardio for after your lifting session.
Heart Rate Zones
Before getting into cardio timing, it helps to understand the heart rate zones. There are five zones based on exertion and heart rate. Zone 1 is easy movement (low to moderate effort) and Zone 5 is maximal effort that can only be sustained briefly. Each zone relies on different fuel sources—carbohydrates, fats, and, to a lesser extent, protein. Knowing which zone you’re training in clarifies whether you’re using glycogen or fat for energy.
Glycogen Stores
Carbohydrates replenish glycogen, the primary fuel stored in muscles. During moderate to high intensity efforts—Zone 3 and above—your muscles rely heavily on glycogen for efficient energy. That’s ideal for runs, HIIT workouts, or any conditioning session where quick energy is needed. However, if you deplete glycogen before a strength session, you won’t have the same energy available for heavy lifts. For best strength performance, preserve stored glycogen for your lifting session by avoiding prolonged higher‑zone cardio beforehand.
Cardio vs Warmup
There’s a clear difference between using cardio as a warmup and performing sustained cardio at elevated intensity. I always recommend a 5–15 minute warmup before lifting. The objective is to gradually raise body temperature and increase joint mobility with walking, light jogging, or dynamic stretching—not to crush intervals on the treadmill. Aim to stay in Zone 1–2 while warming up so you’re prepared for lifting without draining the glycogen you’ll need for heavier sets.
The Secret Weapon: Zone 2 Cardio
One persistent myth is that more cardio automatically equals more fat loss. Heart rate zones illustrate that different intensities use different fuels. Zone 2 cardio—moderate effort at roughly 60% of max heart rate—primarily burns fat while sparing glycogen and protein. Combining strength training with regular Zone 2 sessions supports building lean muscle while promoting fat loss, without the drawbacks of excessive high-intensity cardio. Many women in the GOOD // SWEAT Strength community follow this approach—lifting weights and doing incline walks—and report better strength, improved composition, and greater overall well-being.
For a personal account of how simplifying my routine produced dramatic results, read about my transformation in the program notes.