There is a pervasive myth in powerlifting that any movement lasting longer than ten seconds will instantly dissolve your muscle tissue and turn you into a marathon runner. You see it all the time: lifters taking the elevator to the second floor because "stairs are leg volume," or panic-eating a Snickers bar because they walked briskly to their car.
This is nonsense.
If you get winded walking up a flight of stairs, or if a set of eight on squats feels like a near-death experience, you don't have a strength problem. You have a work capacity problem. And frankly, if you have to lie on the floor for ten minutes after a triple just to stop seeing stars, you aren't "intense." You're just out of shape.
Here is why you should bother doing cardio, and how to do it without accidentally becoming a cross-country runner.
The "Why": It’s Not About Calorie Burning
We aren't doing cardio to get shredded. We are doing it to build a bigger engine.
In technical terms, we are improving your aerobic base. Why does an aerobic base matter for an anaerobic sport like powerlifting?
- Recovery Between Sets: Your ATP-PC system powers the heavy single. Your aerobic system replenishes that energy while you sit on the bench scrolling Instagram or staring at the wall. A better aerobic system means you recover faster between sets. Instead of needing 8 minutes to catch your breath, you might only need 4. That saves you 20 minutes a session.
- Recovery Between Sessions: Improved capillary density means better blood flow. Better blood flow means more nutrients in and more waste products out. This is the difference between waddling around with DOMS for four days versus being ready to squat again on Wednesday.
- Parasympathetic Drive: Heavy lifting is sympathetic (fight or flight). It stresses your CNS. Cardio, specifically low-intensity steady state (LISS), shifts you into a parasympathetic state (rest and digest). It tells your nervous system, "The war is over, you can relax now."
A Note on "Energy" and Quality of Life: I recently experimented with increasing cardio while simultaneously taking 20g of creatine a day. I felt significantly more energetic in daily life. Was it the cardio? Was it the saturation of creatine?
While 20g of creatine is arguably excessive (saturation usually happens at 5g, so you were likely just creating very expensive urine), the hydration benefit combined with the blood flow from cardio likely created a compound effect.
Regardless of the mechanism, improved blood flow and parasympathetic tone help with... everything. I noticed I wasn't just a zombie on the couch after training; I could actually function as a human being.
And yes, this extends to other activities. Including libido. If you are noticing "more erections," that is a sign your cardiovascular system is actually functioning. Who knew that having healthy blood flow was good for the body?
The Experiment
The protocol was simple: 200 kcal on a stationary bike, four times a week. This took roughly 15 minutes post-training.
The Result: High-rep leg training stopped feeling like torture.
Usually, exercises like Bulgarian Split Squats and Hack Squats are limited by your lungs, not your quads. You rack the weight because you can't breathe, not because your legs failed. By improving work capacity, the limiting factor shifted back to the muscle. I recovered faster. I felt fresher.
If you can tolerate more volume, you can grow more muscle. If you have more muscle, you have a higher potential for strength. It is not complicated, but it requires doing the work you hate.
But Does It Carry Over to the Platform?
We tested this with a training partner who notoriously hated anything over 3 reps.
The Protocol:
- Frequency: Once a week.
- Lift: Squat and Deadlift.
- Method: A "primer" set of 6 reps @ RPE 8 to establish the load, followed by an AMRAP (As Many Reps As Possible) with a target of roughly 12 reps.
The Outcome: After a block of this—without touching heavy singles—he added 20-30kg to his estimated 1RM and hit a 10kg all-time PR on the squat.
How? He built a massive base. The high-rep AMRAPs forced an adaptation in work capacity. When he went back to heavy weights, his body was efficient enough to handle the stress. He didn't just get stronger; he got fitter. The weight didn't feel lighter, but he felt more capable of moving it.
Implementation: Don't Overthink It
You want to improve your GPP (General Physical Preparedness) without ruining your squat. Here are three ways to do it.
Option 1: The "I'm Already Here" Method (LISS)
This is what I did. It is boring. You will sit there and question your life choices. But it works.
- Frequency: 3-4 times per week (after lifting).
- Modality: Stationary bike (low impact).
- Duration: 15-20 minutes or set a calorie target (e.g., 200 kcal).
- Intensity: Moderate. You should be able to hold a conversation, but you shouldn't want to. Put on a podcast and zone out.
Option 2: The "Split" Method (LISS + HIIT)
If you bore easily and have a masochistic streak.
- Day 1: LISS (same as above).
- Day 2: HIIT (High-Intensity Interval Training).
- Protocol: 3 rounds of max-effort sprints on the bike. Go until you question your existence, then rest 2-3 minutes.
- Warning: Do not do this the day before heavy squats unless you enjoy missing reps.
Option 3: The "CrossFit" Method (Circuits/Sleds)
For those who miss the feeling of suffering or want a "CrossFit" vibe without the kipping pull-ups.
- Sleds: Drag a heavy sled. No eccentric loading means zero soreness. It pumps blood into the legs without tearing them down. Great for knees.
- Circuits: Pick 3 exercises. Set a timer for 10-15 minutes.
- Example: DB Shoulder Press -> Pull-ups -> Split Squats.
- Rest 1 minute only after completing the full round. Repeat until the timer stops or you regret your lunch.
A Warning on Running: If you are a powerlifter, you are likely heavier than the average human. Running involves impact. Gravity is undefeated. If you insist on running, start slow, on soft surfaces, or prepare for shin splints that feel like stress fractures. Stick to the bike or the sled if you want to walk when you're 50.
The Bottom Line
Cardio won't steal your gains. Being out of shape will.
Do your 15 minutes. Enjoy the recovery. Enjoy being able to walk up stairs. Enjoy the... other benefits.
About Rasmus
Powerlifter and coach with more than 7 years in the game.