Powerful examples of strength training exercises to complement cardio

Let’s skip the theory and go straight to the good stuff: real examples of strength training exercises to complement cardio that work for runners, walkers, cyclists, rowers, and people who just love their step count.

Think of these as your “greatest hits” list. You don’t need all of them in one workout. Pick 4–6 per session, two or three times a week.

Lower-body examples of strength training exercises to complement cardio

Your legs do most of the work during cardio, so strong legs mean easier miles, fewer aches, and better performance.

Squats (bodyweight or loaded)
If you want the single best example of strength training exercises to complement cardio, it’s the squat. Bodyweight squats are perfect for beginners; goblet squats with a dumbbell or kettlebell are great for intermediate lifters.

Why they pair well with cardio:

• Build strength in quads, glutes, and core, which improves running and walking economy.
• Help protect knees by strengthening the muscles around the joint.

Lunges and split squats
Forward lunges, reverse lunges, and Bulgarian split squats are fantastic examples of strength training exercises to complement cardio because they train one leg at a time.

Benefits:

• Improve balance and hip stability, which helps prevent overuse injuries.
• Mimic the single-leg loading of running and climbing stairs.

Romanian deadlifts (RDLs)
RDLs target your hamstrings and glutes—the muscles that drive you forward when you run, walk uphill, or cycle.

Why they matter:

• Strengthen the posterior chain, which is often undertrained in cardio-focused people.
• Support better posture and reduce low-back strain from long sessions on the bike or treadmill.

Calf raises
Simple, but underrated. Standing or seated calf raises are one of the best examples of strength training exercises to complement cardio for runners especially.

Benefits:

• Build stronger Achilles tendons and calves, which can reduce risk of shin splints and calf strains.
• Help with push-off power in walking, running, and stair climbing.

Upper-body examples that support your cardio habit

Cardio isn’t just a leg show. Strong arms, back, and shoulders help with posture, breathing, and power output.

Push-ups (regular, incline, or knee)
Push-ups are a classic example of strength training exercises to complement cardio that require zero equipment.

Why they help:

• Strengthen chest, shoulders, and triceps, which improve arm drive during running.
• Build core strength that keeps your torso stable instead of collapsing as you fatigue.

Rows (dumbbell, cable, or band)
Rowing movements are some of the best examples of strength training exercises to complement cardio for posture.

Benefits:

• Strengthen upper back and lats, which counteract the rounded posture from sitting, cycling, and phone use.
• Support better breathing mechanics by helping you keep your chest more open.

Overhead presses
Dumbbell or kettlebell overhead presses build shoulder stability and strength.

Why they matter:

• Help with overall upper-body strength and joint stability.
• Support activities like hiking with a backpack or rowing, where shoulder endurance is key.

Lat pulldowns or assisted pull-ups
If your gym has a cable machine or assisted pull-up machine, add one of these.

Benefits:

• Strengthen the large pulling muscles of your back.
• Improve posture and make your upper body feel more balanced, especially if you do a lot of pushing (push-ups, bench press) or cycling.

Core and stability examples of strength training exercises to complement cardio

A strong core doesn’t just mean visible abs. For cardio, it means less wobbling, less wasted energy, and fewer overuse injuries.

Planks (front and side)
Planks are a simple example of strength training exercises to complement cardio that you can do almost anywhere.

Why they help:

• Train your core to resist movement, which keeps your torso stable when you run or walk.
• Side planks strengthen the lateral core and hips, which can reduce knee and hip issues.

Dead bugs and bird dogs
These are gentle but powerful core and stability drills.

Benefits:

• Improve coordination between arms, legs, and trunk.
• Great for beginners or anyone coming back from back pain.

Glute bridges and hip thrusts
These are some of the best examples of strength training exercises to complement cardio for people who sit a lot.

Why they matter:

• Wake up sleepy glutes, which often leads to better running form and less back discomfort.
• Can be progressed from bodyweight to heavy barbell hip thrusts.

How to combine these examples of strength training exercises to complement cardio in a weekly plan

Now let’s plug these into a simple weekly rhythm. You don’t need to overhaul your life. The goal is to add strength to your existing cardio, not replace it.

Sample weekly layout for runners, walkers, and cyclists

Think in terms of two to three short strength sessions per week. Each session can be 25–40 minutes.

If you do cardio 4–5 days a week, a balanced schedule might look like this:

• Day 1: Cardio (moderate) + short lower-body strength
• Day 2: Upper-body + core strength
• Day 3: Cardio (intervals or hills)
• Day 4: Rest or light activity (walking, mobility)
• Day 5: Cardio (longer, steady) + brief core work
• Day 6: Full-body strength focused on the best examples of strength training exercises to complement cardio (squats, rows, presses, planks)
• Day 7: Rest or easy walk

You can shift days around to match your schedule. The pattern is what matters: alternate harder cardio days with strength or easier cardio days so your body can adapt.

A simple full-body strength session using these examples

Here’s how a full-body session might look using real examples of strength training exercises to complement cardio:

• Lower body: Goblet squats + Romanian deadlifts
• Upper body: Dumbbell rows + push-ups
• Core: Planks + glute bridges

Do each exercise for 2–3 sets of 8–12 controlled reps (for planks, 20–40 seconds). Rest 45–75 seconds between sets. That’s enough to build strength without destroying you for your next run or ride.

As you get stronger, you can:

• Add weight (heavier dumbbells or kettlebells)
• Add a set (move from 2 sets to 3)
• Slow down the lowering phase to increase time under tension

Why these examples of strength training exercises help your cardio so much

Cardio and strength work together better than most people realize.

Research from organizations like the American Heart Association and CDC highlights that combining aerobic activity with muscle-strengthening work leads to better overall health, improved blood sugar control, and stronger bones compared with cardio alone. The CDC’s physical activity guidelines recommend at least two days per week of strength training for adults alongside aerobic activity (CDC).

Here’s what these examples of strength training exercises to complement cardio actually do for you:

• Improve running and walking economy: Stronger legs and core mean each step costs you less energy.
• Reduce injury risk: Strengthening muscles and connective tissues can lower risk of common overuse injuries like runner’s knee, IT band issues, and shin splints.
• Boost metabolism: Strength work helps maintain or build muscle, which supports a higher resting metabolic rate.
• Support healthy aging: According to the National Institute on Aging, strength training helps maintain independence, balance, and bone density as we get older (NIA).

Cardio keeps your heart and lungs happy; strength training keeps your muscles, joints, and bones ready to support that work.

2024–2025 trends: how people are pairing strength and cardio now

Training trends in 2024–2025 have shifted away from endless cardio and toward smarter blends of strength and aerobic work.

Here’s what’s popular right now:

• Short, focused strength sessions: Instead of long gym marathons, people are doing 20–30 minute strength workouts 2–3 times a week using compound moves like squats, rows, and presses.
• Zone 2 cardio + lifting: Many recreational athletes are combining low-to-moderate intensity cardio (where you can still talk) with strength training to build endurance without burning out.
• Hybrid training: Runners, cyclists, and even desk workers are embracing strength as part of their identity, not a separate “bodybuilding” thing. The best examples of strength training exercises to complement cardio are now baked into programs like marathon plans and cycling apps.
• Home-friendly strength: Resistance bands, adjustable dumbbells, and bodyweight moves are making it easier to lift at home between runs, rides, or classes.

The bottom line: you don’t have to pick “cardio person” or “strength person.” The mix is where the long-term progress lives.

How to choose the best examples of strength training exercises to complement your cardio

You don’t need every exercise on the planet. You just need a small toolkit that matches your main activity and your joints.

If you’re a runner or jogger

Prioritize:

• Squats or leg presses
• Lunges or split squats
• Calf raises
• Planks and side planks
• Rows for posture

These examples of strength training exercises to complement cardio will help you handle more miles with less soreness and better form.

If you’re a walker or step-counter

Focus on:

• Bodyweight squats or chair squats
• Glute bridges
• Light dumbbell rows
• Wall push-ups or incline push-ups

This combo supports joint health, balance, and bone density—especially important if you’re using walking as your main fitness tool.

If you’re a cyclist or spin-class regular

Add:

• Romanian deadlifts and glute bridges (to open up hips and strengthen the backside)
• Core stability work (planks, dead bugs)
• Upper-body pulling (rows, pulldowns) to offset cycling posture

These are some of the best examples of strength training exercises to complement cardio on the bike, helping your back and hips feel better during longer rides.

If you love HIIT or bootcamps

You’re already doing some strength work, but often at high speed and low load. Add a slower, heavier day with:

• Goblet squats
• Dumbbell presses
• Heavy rows
• Hip hinges like RDLs

This gives you the benefits of real strength gains, not just “tired muscles.”

Common mistakes when adding strength to a cardio routine

Even with the best examples of strength training exercises to complement cardio, a few missteps can stall progress.

Doing strength hard the day before your hardest cardio
If you crush heavy leg day right before your long run or big ride, expect dead legs. Try to:

• Put hard strength and hard cardio on separate days, or
• Do strength after cardio, not before, if they must be on the same day.

Going too light forever
If your last reps feel easy, you’re not sending your muscles a strong enough signal. Over time, aim to pick weights that make the last 2–3 reps of a set feel challenging but still controlled.

Skipping upper body and core
Legs matter, but so do posture and arm drive. Including at least one pushing move, one pulling move, and one core exercise in each session keeps things balanced.

Changing exercises every week
You don’t need constant novelty. Stick with your chosen examples of strength training exercises to complement cardio for at least 4–6 weeks so you can actually get stronger at them.

Safety tips and when to get professional guidance

If you’re new to strength training or have medical conditions, it’s worth checking in with a healthcare professional before jumping into a new routine. The Mayo Clinic offers helpful safety tips for starting strength training, including proper form, breathing, and progression (Mayo Clinic strength training basics).

A few simple guidelines:

• Warm up with 5–10 minutes of easy movement before lifting.
• Start lighter than you think and focus on form.
• Stop if you feel sharp or sudden pain (different from normal muscle fatigue).
• Increase weight or difficulty gradually.

If you can, a session or two with a certified trainer can help you dial in technique on squats, hinges, and presses so your examples of strength training exercises to complement cardio are not just effective, but safe.

FAQ: examples of strength training exercises to complement cardio

Q: What are some basic examples of strength training exercises to complement cardio for beginners?
For beginners, start with bodyweight or light dumbbell moves: squats or chair squats, glute bridges, wall or incline push-ups, dumbbell rows, and planks. These examples of strength training exercises to complement cardio are joint-friendly and easy to learn.

Q: How often should I do these examples of strength training exercises if I already do cardio 4–5 days a week?
Aim for two, maybe three, strength sessions per week. Focus on full-body workouts that use 4–6 of the best examples of strength training exercises to complement cardio, rather than trying to train every muscle separately.

Q: Is there an example of a quick strength workout I can do after a run?
Yes. After a short or moderate run, you could do: goblet squats, Romanian deadlifts, dumbbell rows, and planks. Two sets of each is enough to get benefits without crushing your recovery.

Q: Do I need heavy weights for these examples of strength training exercises to complement cardio to work?
Not at first. Your bodyweight and light dumbbells or bands are plenty to start. Over time, increasing resistance helps you keep progressing, but you don’t have to lift like a powerlifter to see big benefits.

Q: Can strength training replace some of my cardio?
If you’re doing a lot of cardio, you can absolutely trade one or two sessions a week for strength work. Many people find that doing slightly less cardio but adding smart examples of strength training exercises to complement cardio actually improves their performance and how they feel day to day.