Cardio Doesn't Have to Suck: A Powerlifter’s Guide to Getting Your Heart Rate Up
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Confession Time: I Used to Hate Cardio
Look, if you follow me on Instagram, you know my personality is basically 70% chalk dust and 30% golden retriever energy. When I first started lifting, I treated the treadmill like it was a contagious disease. I was a powerlifter! I moved heavy iron! Why would I want to spend thirty miserable minutes staring at a wall while running in place?
I thought cardio was something you did to ‘punish’ yourself for eating a burger, or a soul-crushing chore reserved for people who didn’t have a good deadlift program. But then, I tried to climb a flight of stairs to get to my apartment in Denver and I felt like I’d just run a marathon. That, my friends, was a wake-up call.
Strength is my whole personality, but your heart is a muscle, too. If we’re going to be strong, we should probably make sure our engine can actually keep up with the chassis.
Cardio Isn’t Just ‘Running’
Let’s clear the air: cardio is not exclusively running on a treadmill until your shins scream for mercy. If you hate running, don’t run. Seriously. There is no law saying you have to be a runner to have good cardiovascular health.
When I talk about cardio, I’m talking about anything that gets your heart rate into that ‘I can talk, but I’d rather not sing’ zone. This could be a brisk incline walk, cycling, rowing, or even just high-intensity movement patterns. The best cardio is the one you actually show up for. If you’re miserable, you’re not going to do it consistently. And consistency is the secret sauce to everything in fitness.
My Top 3 Non-Negotiable Cardio Tips
Since I started incorporating cardio into my routine, my recovery between heavy sets has actually gotten better. Who knew? Here are three ways to get your heart rate up without losing your mind.
1. The 'Podcast & Pace' Power Walk
This is my bread and butter. I set the treadmill to a 3.0 speed and a 5-8% incline. I put on a good true-crime podcast—or honestly, sometimes I just listen to Barbell panting while he zooms around the yard—and I just walk. It’s low impact, it doesn’t fry my central nervous system before a heavy squat day, and it gets the job done. If you feel like you’re doing ‘nothing,’ you’re doing it right. It’s meant to be steady, not a sprint.
2. EMOMs (Every Minute on the Minute)
If you have a short window of time, EMOMs are your best friend. For example, set a timer for 10 minutes. At the start of every minute, do 10-15 kettlebell swings or 20 mountain climbers. You get to rest for whatever is left of that minute. It’s efficient, it’s spicy, and it’s over before you can talk yourself out of it. It’s basically strength-based cardio, which feels way more ‘on brand’ for me.
3. The 'Don't Overdo It' Rule
This is the most important one. People see a fitness influencer doing an hour of HIIT, a 5k run, and then a heavy lifting session, and they think they need to do the same. Don’t. If you’re lifting heavy 3-4 days a week, you’re already stressing your body. Adding too much high-intensity cardio on top of that is a fast track to burnout or injury. Treat your cardio as a supplement, not the main course. Aim for 2-3 sessions a week of low-to-moderate intensity for 20-30 minutes. That’s it.
You Are More Than Your PRs
I’ve learned that being strong isn't just about the numbers on the bar. It’s about being capable in everyday life. Whether that’s carrying all your groceries in one trip, hiking a trail in the Rockies without needing a nap, or just having the stamina to play fetch with your dog for an hour without getting winded—cardio matters.
Don’t view it as a chore. View it as an investment in the machine that allows you to lift those heavy weights in the first place. And if you’re like me and you struggle to find the ‘fun’ in it, just find a podcast you love and save it exclusively for your cardio time. Suddenly, you’re not ‘exercising,’ you’re just catching up on your favorite show while walking.
Let’s Keep the Conversation Going
I know, I know—cardio is still a four-letter word to some of you. But I promise, once you find the version that doesn’t make you want to quit life, it gets easier. What’s your go-to way to get your heart rate up? Are you a ‘stare at the wall and suffer’ person, or have you found a way to actually enjoy it?
Drop a comment below or shoot me a DM. I’d love to hear how you’re balancing the iron and the cardio. And if you’re ever in Denver, Barbell and I would love to meet you for a walk (we promise to keep it at a conversational pace).