Strength Meets Sweat: The Real Benefits of Concurrent Training for Women

Combining strength and cardio isn’t just efficient—it’s science-backed for maximizing fat loss, muscle gain, and heart health. This article breaks down the benefits of concurrent training and introduces obé’s new 8-week Strength + Sweat program, designed to help you lift heavier, sweat smarter, and unlock full-body results.

Want gains and endurance? You don’t have to choose.

If you’ve ever felt stuck choosing between cardio and strength training, here’s your sign: you don’t have to. In fact, combining the two—what’s known as concurrent training—might be the smartest, most effective way to reach your fitness goals.

With obé’s new Strength & Sweat program launching this May, we’re diving deep into the science, benefits, and structure of concurrent training—and why it’s especially powerful for women.

What Is Concurrent Training?

Concurrent training means combining strength and cardiovascular work within the same training plan. That can mean alternating strength and cardio on different days—or stacking both modalities into one efficient workout.

“Concurrent training is when you combine both strength and cardio in your training routine to get the benefits of both,” says obé expert Melody D. “That might look like alternating cardio and strength-focused days throughout the week—or stacking them in the same workout, like lifting weights and then hitting a quick conditioning finisher. Think: full-body lifts followed by a sweat-dripping circuit. Best of both worlds!”

Melody shares how she integrates concurrent training into her regimen: “I cycle concurrent training into different phases of my routine depending on my goal—whether I’m focused on building muscle, body recomposition, or just boosting overall fitness.” 

Why Concurrent Training Works—Especially for Women

What are the main benefits? According to Melody, “There are so many.” A well-designed strength and cardio program does more than check two boxes—it rewires how your body burns fat, builds muscle, and handles stress. Here’s why it works:

• Build Muscle, Burn Fat: Resistance training increases lean muscle mass while cardio improves fat metabolism. When you combine the two, you support total-body recomposition: more muscle, less fat.
  
• Boost Your Metabolism: Muscle is metabolically active—so strength training helps you burn more calories at rest. Cardio burns more calories during the session. Together, they’re a metabolism-boosting dream team.
  
• Support Heart Health and Stamina: A strength plus conditioning approach trains your heart just as much as your muscles, improving endurance, circulation, and cardiovascular function. In fact, a recent study found that this combo drastically cuts the risk of cardiovascular disease.
  
• Prevent Injury and Burnout: Alternating between modalities reduces overuse injuries, enhances recovery, and strengthens stabilizing muscles. A win for long-term consistency.
  
• Maximize Efficiency: “It keeps your workouts super efficient—especially helpful when you don’t have time to work out twice a day or follow two separate programs,” says Melody. “It’s functional, effective, and keeps your body guessing in the best way.”
  

But Wait—Won’t Cardio Kill My Gains?

It’s a persistent myth, but research shows that concurrent training doesn’t prevent muscle growth—if it’s programmed correctly. The key? Avoid doing long cardio immediately before or after your lifting sessions, and ensure you’re fueling and recovering properly.

If your goal is to look “toned,” feel strong, and boost stamina without spending hours in the gym, a smart strength and cardio program is your golden ticket. Melody agrees: “it’s my go-to when I need the most bang for my buck.”

Especially for women balancing work, family, and a never-ending to-do list, concurrent training offers powerful results—without the time suck.

Want Structure? Try obé’s Strength & Sweat Program

If you want to put all of this into action with a little expert help, obé’s 8-week Strength & Sweat program is the perfect place to start.

“This program is built to do just that,” says Melody. “It’s 8 weeks of progressive, hybrid workouts combining muscle-building strength work with conditioning finishers that leave you breathless (in a good way!). It’s efficient, strategic, and designed to help you feel powerful from the inside out.”

What You’ll Get:

• Progressive Weekly Workouts: 2x 28-minute strength + cardio workouts, plus 1x 45-minute full-body hypertrophy session each week.
  
• Expert Coaching: Led by Melody D., Josh K., Olivia T., Alex M., Natalie D., and Kat B.—obé’s strength and conditioning pros.
  
• Real Results: Build muscle, boost stamina, and transform your physique in just three workouts a week.

TRY OBÉ FOR FREE NOW.

How to Start Concurrent Training Today

If you’re not ready to jump into a program just yet, here are three ways to incorporate concurrent training into your own routine:

• Alternate Days: Do strength training M/W/F and cardio (walking, dancing, biking) T/Th/Sat.
  
• Combine Modalities: Try 30 minutes of lifting followed by a 10-minute conditioning finisher.
  
• Mix Intervals: Pair compound lifts with short bursts of cardio (e.g., squats + jump rope).

Whatever you choose, remember: the key is balance, not burnout.

Ready to Build Strength and Stamina?

The best strength and sweat workout isn’t the one that leaves you exhausted—it’s the one that challenges you, supports your body, and keeps you coming back.

Join obé’s new Strength & Sweat program and unlock your strongest, most powerful self.👉 Start your free trial today and get access to the full 8-week Strength & Sweat program.