The Strength You Don’t See 👀

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When we talk about getting fit, strength usually takes the spotlight.

And I get it — strength training definitely looks cooler than cardio.

Lifting heavy, hitting PBs, getting that sweet muscle pump — it’s the stuff we can see and measure. Cardio? That’s just… sweating on a bike, right?

But here’s the thing — after years of training (and coaching), I’ve learned that strength alone doesn’t cut it.

Fitness is about endurance and recovery too — not just in your workouts, but in how you handle everything else.

Because strength doesn’t live in isolation — it’s only as good as the engine that supports it.

Cardio makes your strength useful

You can deadlift with ease, but if you’re gasping after three flights of stairs, that’s an issue.A better aerobic base means your heart and muscles get more efficient — which means everyday stuff feels easier and lets you train harder, longer, and recover faster.

You don’t need to become an elite runner or avid cyclist either. You just need enough conditioning that life doesn’t feel like a workout.

It helps you recover — from everything

Cardio improves blood flow, nutrient delivery, and how efficiently your body produces energy — which means faster recovery and less fatigue.

You’ll notice it in how you sleep, how quickly soreness fades, and how much more energy you have day to day.

Everything just works better — and you’ll feel it after long work weeks, travel, or when stress stacks up.

Sustainable strength

The research is boringly clear on this one: aerobic fitness might be the biggest predictor of long-term health. It supports your heart, your brain, and even how you handle stress.

Paired with strength work, it’s what keeps people training, moving, and living — well into their 70s and beyond.

This isn’t about chasing faster 5Ks. It’s about giving your health a longer shelf life.

The takeaway

Strength might be what gets noticed. But cardio is what keeps you going!

If you’re not sure where to start, think in levels:

Level 1 – Move more:

Walk more. Take the stairs. Go for a Sunday stroll through the park.

This is your foundation — low effort, high reward, and the easiest way to start building your base.

Level 2 – Build your engine:

Aim for 60–90 minutes of sustainable cardio each week.

Easy runs, gentle cycles, and weekend hikes — anything that keeps your heart rate up but still lets you hold a conversation.

Level 3 – Push the tempo:

Once your base is solid, sprinkle in some higher intensity — short sprint sessions, rowing intervals, or a conditioning circuit.

You don’t need much — just enough to remind your heart and lungs they can work hard when asked.

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie