Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Concurrent training combines both strength and endurance work within a programme. Research shows an ‘interference effect’ where endurance training can blunt strength and hypertrophy adaptations from resistance training — particularly when done in the same session or on the same day. The mechanism involves AMPK pathway activation from endurance exercise interfering with mTOR pathway activation from strength training. Strategies to minimise interference: separate sessions by 6+ hours, do strength first if on the same day, prioritise the goal sport, and focus cardio on low-impact modalities (cycling rather than running for strength athletes). Concurrent training is unavoidable for triathletes and most team sport athletes.
- Combining strength and endurance training
- Interference effect can blunt muscle and strength gains
- AMPK (endurance) interferes with mTOR (strength) pathway
- Separate sessions by 6+ hours to minimise interference
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The 'interference effect' — where heavy endurance training can blunt strength and muscle gains, and vice versa — is real but manageable: separating hard sessions by several hours, prioritising one quality per training block, and ensuring adequate protein and recovery all reduce the interference, which is why many team-sport and hybrid athletes train both qualities successfully.
FAQ
Can I train for strength and endurance at the same time?
Yes, though some interference effect exists — spacing sessions apart, managing overall fatigue and prioritising recovery all help minimise the trade-off between the two goals.
Does concurrent training affect muscle growth more than endurance?
Research suggests strength/hypertrophy gains are usually more affected by concurrent endurance work than endurance gains are affected by concurrent strength work, though the effect size varies by individual and programme design.