Cardio has long been wrapped in half-truths and outdated gym wisdom, especially among men who were taught to prioritize lifting above all else. While strength training is essential, dismissing cardiovascular exercise can quietly sabotage health, performance, and longevity. Let’s break down the most common myths and replace them with science-backed clarity.
Myth 1: Cardio Kills Muscle Gains
This belief refuses to die, yet it’s built on misunderstanding.
Why it’s wrong:
Cardio does not inherently cause muscle loss. Muscle breakdown typically happens when:
- Calories are too low
- Protein intake is insufficient
- Recovery and sleep are poor
Moderate cardio actually improves blood flow, nutrient delivery, and recovery between lifting sessions. When programmed intelligently, it can support muscle growth rather than hinder it.
What works better:
- 20–30 minutes of low-to-moderate cardio
- Separate intense cardio from heavy leg days
- Maintain adequate protein and calories
Myth 2: Lifting Weights Is All the Cardio You Need
Heavy squats might leave you breathless, but they don’t replace cardiovascular conditioning.
Why it’s wrong:
Strength training challenges muscles, not the heart in a sustained way. Cardiovascular fitness requires elevated heart rates over time, something lifting alone rarely provides.
Without proper cardio:
- Endurance declines
- Resting heart rate stays higher
- Daily energy levels suffer
The truth: Strength and cardio train different systems, and both are essential.
Myth 3: Cardio Is Only for Fat Loss
Many men associate cardio strictly with cutting weight.
Why it’s wrong:
Even at a calorie surplus, cardio delivers benefits that have nothing to do with fat loss:
- Improved heart and lung capacity
- Better insulin sensitivity
- Reduced blood pressure
- Lower stress and anxiety levels
Cardio is about healthspan, not just aesthetics.
Myth 4: Running Is Bad for Your Knees
This myth scares many men away from running altogether.
Why it’s wrong:
Research consistently shows that recreational runners often have lower rates of knee osteoarthritis than sedentary individuals. Poor technique, bad shoes, or excessive volume—not running itself—cause most issues.
Smarter approach:
- Start gradually
- Use proper footwear
- Mix running with low-impact cardio
Myth 5: High-Intensity Cardio Is Always Better
HIIT gets plenty of hype, but more intensity isn’t always more effective.
Why it’s wrong:
Constant high-intensity sessions:
- Increase injury risk
- Elevate cortisol levels
- Impair recovery from strength training
Low-intensity steady-state cardio plays a critical role in building aerobic capacity and improving recovery.
The balanced formula:
- 70–80% low-intensity cardio
- 20–30% high-intensity sessions
Myth 6: Cardio Makes You Weak
Some men believe endurance training dulls strength and power.
Why it’s wrong:
Properly structured cardio:
- Enhances work capacity
- Improves lifting endurance
- Allows heavier training volume over time
Elite strength athletes still incorporate cardio—not to replace lifting, but to support it.
Myth 7: Older Men Should Avoid Cardio
Age often becomes an excuse to slow down too much.
Why it’s wrong:
As men age, cardio becomes even more important for:
- Heart health
- Joint mobility
- Cognitive function
Low-impact options like cycling, swimming, and brisk walking make cardio accessible at any age.
The Real Role of Cardio in Men’s Fitness
Cardio isn’t the enemy of strength—it’s the foundation that allows strength to thrive. When combined with resistance training, it improves recovery, resilience, and long-term health.
A smart weekly approach:
- 2–3 strength sessions
- 2–4 cardio sessions
- At least one full rest or active recovery day
Frequently Asked Questions
1. How much cardio should men do each week for general health?
Most men benefit from 150–300 minutes of moderate cardio or 75–150 minutes of vigorous cardio per week.
2. Can cardio improve testosterone levels?
Moderate cardio supports hormonal balance, but excessive endurance training without recovery may suppress testosterone.
3. Is fasted cardio better for men?
Fasted cardio isn’t superior for fat loss and may impair performance for some men. Personal preference matters more.
4. What’s the best cardio for men who hate running?
Cycling, rowing, swimming, incline walking, and boxing-style workouts are excellent alternatives.
5. Does cardio help with stress and mental health?
Yes. Regular cardio reduces cortisol, improves mood, and enhances sleep quality.
6. Can men with joint pain still do cardio?
Absolutely. Low-impact options like swimming, cycling, and elliptical training are joint-friendly.
7. Should cardio be done before or after lifting?
For strength-focused goals, cardio is best done after lifting or on separate days to preserve performance.