Will Cardio Make Me Lose My Gains?

Published on 19 August 2023 at 15:43

 Debunking the Myth: Will Cardio Ruin Your Gains?



The pursuit of fitness goals often involves a delicate balance between different forms of exercise. Among weightlifters and bodybuilders, a common concern is whether incorporating cardio into their routine will hinder their muscle gains. This concern has sparked debates within the fitness community, leading to the perpetuation of the idea that cardio could potentially "ruin" hard-earned muscle gains. In this blog post, we will delve into this topic and separate fact from fiction to determine whether cardio is truly detrimental to your gains.


Understanding Muscle Growth and Cardiovascular Exercise


Before we delve into the myth itself, it's essential to understand the fundamental mechanisms of muscle growth and how cardiovascular exercise (cardio) fits into the equation.


1. Muscle Growth

Muscle growth, or hypertrophy, is primarily driven by progressive resistance training, where muscles are subjected to progressively increasing levels of tension. This stress induces microscopic damage to muscle fibers, which then repair and grow larger and stronger during the recovery process.


2. Cardiovascular Exercise

Cardiovascular exercise, which includes activities like running, cycling, and swimming, focuses on improving cardiovascular health, endurance, and overall fitness. It involves continuous rhythmic movements that elevate heart rate and promote calorie burn.


The Myth: Cardio Will Ruin Your Gains


The myth that cardio will ruin your gains revolves around the belief that engaging in cardiovascular exercise could lead to muscle loss or hinder muscle growth. This idea is often fueled by concerns about potential energy expenditure, muscle catabolism, and hormonal imbalances.


Debunking the Myth


1. Energy Expenditure

While it's true that cardio burns calories, this doesn't automatically translate to muscle loss. In fact, engaging in cardio can create a caloric deficit, which might aid in shedding excess body fat and potentially enhance muscle definition. As long as you're consuming enough calories to support your muscle growth goals, cardio can coexist with your gains.


2. Muscle Catabolism

The fear of muscle catabolism during cardio is largely overstated. The body doesn't preferentially break down muscle tissue for energy unless it's in a severe energy deficit. Proper nutrition and a balanced exercise routine can help mitigate any potential muscle loss during cardio sessions.


3. Hormonal Balance

Some concerns about cardio's impact on hormones, such as testosterone and cortisol, have been raised. While intense, prolonged cardio might lead to temporary spikes in cortisol (a stress hormone), the overall effect on muscle growth is minimal. Additionally, the benefits of improved cardiovascular health and increased insulin sensitivity from cardio can positively influence muscle growth.


The Balance Between Cardio and Gains


Rather than viewing cardio as an enemy to muscle gains, it's more productive to consider how to integrate cardiovascular exercise into your routine without compromising your goals.


1. Periodization

Implementing a well-structured periodization plan that alternates between resistance training and cardio can help strike a balance. For example, you could have dedicated phases focused on muscle building followed by phases emphasizing cardiovascular fitness.


2. Nutrition

Adequate nutrition is key to supporting muscle growth while engaging in cardio. Ensure you're consuming enough protein and calories to meet your muscle-building needs, even on cardio-intensive days.


3. Recovery

Prioritize recovery strategies, including proper sleep, hydration, and post-workout nutrition, to mitigate any potential negative impacts of cardio on muscle recovery.




The myth that cardio will ruin your gains is not supported by scientific evidence when approached sensibly and in the context of a well-rounded fitness plan. Engaging in cardio can complement your muscle-building efforts by enhancing cardiovascular health, promoting fat loss, and supporting overall fitness. Remember that a thoughtful approach to training, nutrition, and recovery will enable you to strike a harmonious balance between cardio and your gains. In the end, it's not a question of "either/or" but rather a matter of integrating both cardio and resistance training to achieve your fitness aspirations.

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