Why Cardio Is Important (And Why Skipping It Holds You Back)

If your training revolves purely around lifting weights, you’re not alone — and you’re also leaving results on the table.

At REVIVAL Personal Training, we see it every week with clients across Hammersmith, Chiswick, Shepherds Bush and Fulham: strong, committed gym-goers who train hard but avoid cardio because they believe it’s unnecessary, boring, or counter-productive.

The reality is simple: cardio isn’t optional if you want long-term progress, performance, and health.

This article explains why cardio is important, how it supports strength training (not competes with it), and how we integrate it intelligently within both 1-1 personal training and Small Group Personal Training (SGPT).

What Do We Actually Mean by “Cardio”?

Cardio isn’t just endless treadmill running.

It refers to any training that challenges your heart, lungs, and aerobic system, including:

• Running, rowing, cycling, SkiErg

• Brisk incline walking

• Intervals, circuits, conditioning blocks

• Longer steady-state efforts

• Short, intense bursts with controlled recovery

  
  

At REVIVAL, cardio is programmed with intent, not randomly added as punishment at the end of a session.

The Real Benefits of Cardio Training

1. Cardio Improves Your Body’s Engine

Strength training builds the “chassis”. Cardio builds the engine.

Improved cardiovascular fitness means:

• Better oxygen delivery to muscles

• Faster recovery between sets

• Higher work capacity in sessions

• Less fatigue during everyday life

Clients often notice this first outside the gym — walking faster, climbing stairs without stopping, or simply feeling less drained during busy West London days.

2. Cardio Supports Fat Loss (Without Killing Muscle)

One of the biggest misconceptions is that cardio “kills gains”.

When programmed properly, cardio:

• Increases daily calorie expenditure

• Improves insulin sensitivity

• Helps regulate appetite and energy levels

• Allows higher training volumes overall

The key is dose and type, not extremes. Long, daily cardio marathons? No. Structured, progressive conditioning alongside strength work? Absolutely.

3. Cardio Makes Your Strength Training Better

If you get out of breath between sets, your muscles aren’t the limiting factor — your conditioning is.

Better cardio fitness leads to:

• More quality reps per session

• Shorter rest times without performance drop-off

• Better focus under fatigue

• Improved consistency across training weeks

  
  

This is especially important in small group personal training, where sessions are designed to flow efficiently without sacrificing coaching quality.

4. Cardio Is Critical for Long-Term Health

Strength training builds resilience. Cardio protects longevity.

Regular cardiovascular training is strongly linked to:

• Reduced heart disease risk

• Lower blood pressure

• Improved cholesterol markers

• Better mental health and stress regulation

  
  

For busy professionals in London juggling work, family, and training, this matters far beyond aesthetics.

Cardio vs Strength Training: The Wrong Debate

It’s not cardio or strength.

It’s cardio and strength — intelligently combined.

At REVIVAL, we structure programmes so:

• Strength remains the priority

• Cardio supports recovery, fat loss, and performance

• Conditioning never compromises technique or progress

  
  

This applies whether you’re training 1-1 or in SGPT.

Common Cardio Mistakes We See in West London Gyms

❌ Random, Unstructured Cardio

Jumping on a machine with no plan leads to plateaus and boredom.

❌ Too Much, Too Soon

Excessive cardio added suddenly can stall strength progress and increase fatigue.

❌ Avoiding Cardio Completely

Often driven by fear of losing muscle or bad past experiences.

❌ Only One Type of Cardio

Always running, always spinning, always HIIT — variety matters.

How We Program Cardio at REVIVAL Personal Training

Our approach is simple, effective, and sustainable:

• Cardio matched to your training age and goals

• A mix of aerobic base work and higher-intensity efforts

• Integrated into sessions, not bolted on randomly

• Scaled for ability, injuries, and lifestyle demands

  
  

Whether you’re training before work in Hammersmith, squeezing sessions into a lunch break, or training after a long commute from Fulham or Shepherds Bush, cardio is tailored — not generic.

Do You Need Cardio If Your Goal Is Strength or Muscle?

Yes.

Even powerlifters and physique-focused clients benefit from:

• Improved recovery

• Better session density

• Reduced injury risk

• Greater long-term adherence

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Cardio doesn’t dilute results — it supports them.

A Smarter Way to Train in West London

If you’ve been:

• Avoiding cardio completely

• Doing random conditioning with no structure

• Feeling fit in the gym but exhausted in daily life

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It’s time for a more intelligent approach.

At REVIVAL Personal Training, we coach cardio the same way we coach strength: with purpose, progression, and real-world results.

Book a Consultation at REVIVAL Personal Training

If you’re based in Hammersmith, Chiswick, Shepherds Bush, Fulham, or West London and want:

• Better fitness without sacrificing strength

• Sustainable fat loss

• Structured training that actually fits your life

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👉 Book a consultation or trial session today and see how intelligent cardio programming fits into high-quality personal training.

Train strong. Train fit. Train properly.