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. ·
Look, I know what you’re thinking. You clicked on this link, saw the word 'cardio,' and immediately started calculating how many minutes of your life you’re about to lose staring at a wall while sweating on a treadmill. Trust me, I get it. As someone whose personality is basically 70% chalk dust and 30% golden retriever energy, the idea of steady-state cardio used to make me want to hide in the squat rack forever.
But here’s the reality check: your heart is a muscle, and if we want to keep lifting heavy stuff for the next few decades, we have to take care of the engine that powers the whole operation. You don’t have to become a marathon runner to get the benefits, and you definitely don’t have to spend an hour a day on the elliptical if it makes you want to cry. Let’s talk about how to integrate cardio without losing your mind—or your gains.
Rethink Your Definition of Cardio
When most people think of cardio, they picture the 'dreadmill.' But cardio is just anything that gets your heart rate into a specific zone. If you’re a strength athlete, you probably already have some endurance base just from your training sessions, especially if you’re doing high-rep sets or short rest periods.
My rule of thumb? If you hate it, you won’t do it. If you won’t do it, it’s not an effective workout. I spent all of last winter doing incline walks while catching up on trashy reality TV. Does it look cool? Probably not. Does it get my heart rate up while I’m watching people fight over a rose in a mansion? Absolutely. Find something that doesn't feel like a punishment.
The “Zone 2” Sweet Spot
You’ve probably heard the term 'Zone 2' tossed around lately. It sounds like fancy fitness speak, but it’s actually the most 'Everyman' way to do cardio. It’s essentially low-intensity, steady-state work where you can still hold a conversation. If you can’t talk, you’re going too hard.
I take Barbell—my golden retriever, who is frankly better at cardio than I am—on long, brisk walks through the Denver foothills. It’s my Zone 2 time. It helps with recovery, it clears my head, and it’s low-impact enough that it doesn’t fry my central nervous system before I go lift heavy the next day. Aim for 30 to 45 minutes of movement where you’re just slightly breathless. You’ll be surprised at how much it helps your work capacity in the gym.
Don’t Let Cardio Eat Your Gains
This is the biggest myth in the lifting community: that cardio will somehow 'eat' your muscles. Unless you’re running a literal marathon every single morning, you’re going to be fine. The key is programming. If you’re trying to build strength, don’t do your high-intensity cardio immediately before your heavy compound lifts. You want your glycogen stores ready for that deadlift PR, not depleted from a 20-minute sprint session.
Try putting your cardio sessions on your rest days or as a 'finisher' after your lifting is done. Personally, I like to save the intense stuff for days when I’m not under a barbell. Keep the intensity low-to-moderate, and keep your protein intake steady. Your body is smarter than you think; it can handle both building strength and improving your aerobic capacity if you’re consistent with your fueling.
Practical Ways to Sneak It In
If you’re struggling to fit cardio into a busy schedule, stop trying to find an extra hour. Use these hacks:
1. The 'Active Commute': If you can bike or walk to work—or even just park further away—do it. That’s low-intensity cardio you don’t even have to 'schedule.' 2. The 10-Minute Finisher: Once you finish your main lifts, hop on the rower or the Echo bike for 10 minutes. Go at a steady pace. It’s over before you can really talk yourself out of it. 3. Weekend Adventures: I live in Colorado for a reason. Hiking is the best 'cheat code' for cardio. You’re distracted by the view, you’re getting sunlight, and you’re moving your body in ways that machines just can’t replicate.
Focus on the 'Why'
Remember, we’re training for longevity. I want to be the person who can carry all the grocery bags in one trip when I’m eighty. I want to be able to hike with Barbell without getting winded. Cardio isn't about burning off the donut you had for breakfast; it’s about making sure your body can handle the stress you put on it in the weight room.
Don't be a purist. You don't have to choose between being a lifter and being a cardiovascularly fit human. You can be both. Just pick something, keep it consistent, and don't take it too seriously.
How do you get your heart rate up without losing your mind? Are you a podcast-on-the-treadmill person, or are you strictly an outdoorsy type? Slide into my DMs or drop a comment below—I’m always looking for new ways to make cardio less boring. Let’s keep moving, friends!