If you lift weights and don't do cardio, this happens...

24 Jun 2026 · 1 min

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1:09

In this concise fitness advice segment, Eric Roberts explains that relying solely on weightlifting leads to a thickened heart wall that can push heavy loads, but it does not stretch the heart’s interior, which is necessary for efficient blood pumping. He stresses that optimal long‑term health requires both weight training and cardio. Cardio stretches the heart, allowing it to pump more blood with less effort, complementing the strength gains from lifting. Roberts outlines a practical cardio routine for lifters: 2–3 sessions per week of 20–30 minutes low‑intensity cardio (e.g., incline treadmill walking, running, cycling) and one weekly session of 15–20 minutes high‑intensity cardio (e.g., sprints, max‑effort SkiErg, rowing, HIIT). The key message is that health isn’t an either/or choice; integrating both modalities into a weekly schedule maximizes longevity and overall fitness.

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This is what happens when you lift weights but never do cardio. You'll be strong, but not as healthy as you could be. Weightlifting thickens your heart wall so it can push heavy, but cardio stretches the inside of your heart to easily pump more blood with less effort. You need both to live as long as you can. The good news is you don't need a lot of cardio to get the benefits. 2 to 3 times per week of 20 to 30 minutes of low-intensity cardio is great to start. And this could be incline treadmill walking, some running, the bike. And after you do that, 1 time per week of higher-intensity cardio for 15 to 20 minutes which could be sprints, max effort SkiErg, rower, a HIIT workout. Remember, to be healthy, it's not weights or cardio, it's working in both into the same weekly workout routine.