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Out of breath in weightlifting doesn´t make it cardio
Does it matter?
A common question we get from clients is:
“My heart rate goes really high when I lift weights… doesn’t that count as cardio?”
And honestly, it makes sense.
You’re sweating. You’re breathing harder. Your watch might even tell you that you’re in a high heart rate zone.
So surely that means cardio?
Well… not quite.
Even though strength training can challenge your cardiovascular system, it works very differently from traditional cardio, and both have an important role to play in your health.
Why your heart rate rises during strength training
Let’s start with the basics.
When you lift something heavy, especially compound exercises like squats, deadlifts, or presses, your body suddenly needs more oxygen and energy to perform the movement.
Your muscles demand fuel.
Your breathing increases.
Your heart pumps harder.
As a result, your heart rate rises, sometimes significantly.
In fact, during a heavy set, your heart rate can spike surprisingly high, particularly if you are lifting close to your limit or moving through exercises with shorter rest periods.
But here’s the important part:
A high heart rate does not automatically mean you are doing cardio.
The key difference: what your body is training for
Strength training and cardio ask different things of the body.
Strength training trains force
You perform short bursts of effort, followed by recovery.
Your muscles, nervous system, joints, and connective tissue are adapting to become stronger and more resilient.
The cardiovascular system is involved, yes, but it is not the main focus.
Think of it as:
Short periods of high effort, then rest, then repeat
Cardio trains endurance
Cardio is about sustaining effort over time.
Walking, cycling, running, rowing, swimming, or even a steady-paced circuit all ask your heart, lungs, and energy systems to work continuously.
Here, the goal is to improve how efficiently your body transports and uses oxygen.
Think of it as:
Continuous effort over a longer period of time
This is what improves cardiovascular endurance and heart efficiency.
So… do you still need cardio?
This is where it gets important.
Because yes, strength training is fantastic for your health.
In fact, many of the benefits people traditionally associate with cardio, like improved insulin sensitivity, lower blood pressure, reduced risk of chronic disease, better mental health, and even heart health, can also be improved through strength training.
So if strength training is already helping your heart…
Why bother with cardio?
Because cardio trains something strength simply cannot fully replace:
Your aerobic system.
In simple terms, this is your body’s ability to efficiently use oxygen over time.
It is what allows you to move through life without feeling overly tired, breathless, or drained.
Cardio improves your body’s ability to:
• Deliver oxygen more efficiently around the body
• Recover faster after effort
• Sustain energy for longer periods
• Improve how efficiently your heart pumps blood
• Increase stamina in everyday life
And no, this is not just for runners.
This matters in real life.
It is the difference between:
Travelling all day and still having energy.
Going for a long hike and enjoying it instead of struggling through it.
Feeling physically capable as you age.
Keeping up with your kids over time.
Recovering faster between sets in the gym.
A healthy, capable body needs both.
You can be strong and still get tired quickly.
And you can have good endurance but struggle to lift things safely.
Why we prioritise strength training at ATTIKA
At ATTIKA, we prioritise strength training.
Why?
ATTIKA is mainly a strength training centre.
Cardio is important to spend time doing, enjoy it outdoors with friends, an activity you want to stick to.
Your coach may provide cardio within the sessions if it aligns with your goals, including high-intensity interval training to push you to do your best.
Our main focus, however, is to help you with progressive overload. To lift heavier, gradually and safely.
Because this is how you build muscle. And building muscle really matters.
Especially as we age.
Muscle supports metabolism, hormones, bone density, balance, confidence, injury prevention, and long-term independence.
And when fat loss is the goal, strength training often deserves more attention than endless cardio.
Yes, cardio burns calories while you’re doing it.
But muscle changes the equation long term.
Read more about long-term fat loss here.
Cardio is completely necessary, but it works best alongside strength, not instead of it.
What does this mean for you?
At ATTIKA, we help you build strength progressively and safely, always with your goals in mind. But health is about more than what happens in the gym. Your coach will also help you look at the bigger picture, how you move outside of sessions, your energy, and your overall health. Strength training may form the foundation, but movement in all forms matters. Together, we can help you find a balance that keeps both your body strong and your heart healthy for the long run.
Book your 90-minute consultation and assessment: Bespoke Fitness Blueprint today.
A common question we get from clients is:
“My heart rate goes really high when I lift weights… doesn’t that count as cardio?”
And honestly, it makes sense.
You’re sweating. You’re breathing harder. Your watch might even tell you that you’re in a high heart rate zone.
So surely that means cardio?
Well… not quite.
Even though strength training can challenge your cardiovascular system, it works very differently from traditional cardio, and both have an important role to play in your health.
Why your heart rate rises during strength training
Let’s start with the basics.
When you lift something heavy, especially compound exercises like squats, deadlifts, or presses, your body suddenly needs more oxygen and energy to perform the movement.
Your muscles demand fuel.
Your breathing increases.
Your heart pumps harder.
As a result, your heart rate rises, sometimes significantly.
In fact, during a heavy set, your heart rate can spike surprisingly high, particularly if you are lifting close to your limit or moving through exercises with shorter rest periods.
But here’s the important part:
A high heart rate does not automatically mean you are doing cardio.
The key difference: what your body is training for
Strength training and cardio ask different things of the body.
Strength training trains force
You perform short bursts of effort, followed by recovery.
Your muscles, nervous system, joints, and connective tissue are adapting to become stronger and more resilient.
The cardiovascular system is involved, yes, but it is not the main focus.
Think of it as:
Short periods of high effort, then rest, then repeat
Cardio trains endurance
Cardio is about sustaining effort over time.
Walking, cycling, running, rowing, swimming, or even a steady-paced circuit all ask your heart, lungs, and energy systems to work continuously.
Here, the goal is to improve how efficiently your body transports and uses oxygen.
Think of it as:
Continuous effort over a longer period of time
This is what improves cardiovascular endurance and heart efficiency.
So… do you still need cardio?
This is where it gets important.
Because yes, strength training is fantastic for your health.
In fact, many of the benefits people traditionally associate with cardio, like improved insulin sensitivity, lower blood pressure, reduced risk of chronic disease, better mental health, and even heart health, can also be improved through strength training.
So if strength training is already helping your heart…
Why bother with cardio?
Because cardio trains something strength simply cannot fully replace:
Your aerobic system.
In simple terms, this is your body’s ability to efficiently use oxygen over time.
It is what allows you to move through life without feeling overly tired, breathless, or drained.
Cardio improves your body’s ability to:
• Deliver oxygen more efficiently around the body
• Recover faster after effort
• Sustain energy for longer periods
• Improve how efficiently your heart pumps blood
• Increase stamina in everyday life
And no, this is not just for runners.
This matters in real life.
It is the difference between:
Travelling all day and still having energy.
Going for a long hike and enjoying it instead of struggling through it.
Feeling physically capable as you age.
Keeping up with your kids over time.
Recovering faster between sets in the gym.
A healthy, capable body needs both.
You can be strong and still get tired quickly.
And you can have good endurance but struggle to lift things safely.
Why we prioritise strength training at ATTIKA
At ATTIKA, we prioritise strength training.
Why?
ATTIKA is mainly a strength training centre.
Cardio is important to spend time doing, enjoy it outdoors with friends, an activity you want to stick to.
Your coach may provide cardio within the sessions if it aligns with your goals, including high-intensity interval training to push you to do your best.
Our main focus, however, is to help you with progressive overload. To lift heavier, gradually and safely.
Because this is how you build muscle. And building muscle really matters.
Especially as we age.
Muscle supports metabolism, hormones, bone density, balance, confidence, injury prevention, and long-term independence.
And when fat loss is the goal, strength training often deserves more attention than endless cardio.
Yes, cardio burns calories while you’re doing it.
But muscle changes the equation long term.
Read more about long-term fat loss here.
Cardio is completely necessary, but it works best alongside strength, not instead of it.
What does this mean for you?
At ATTIKA, we help you build strength progressively and safely, always with your goals in mind. But health is about more than what happens in the gym. Your coach will also help you look at the bigger picture, how you move outside of sessions, your energy, and your overall health. Strength training may form the foundation, but movement in all forms matters. Together, we can help you find a balance that keeps both your body strong and your heart healthy for the long run.
Book your 90-minute consultation and assessment: Bespoke Fitness Blueprint today.
