Why Cardio Matters
Dave Delbecchi • March 25, 2026
And Why Skipping It Is A Mistake
If you spend any time in the fitness space lately, you’ve probably noticed a trend. A lot of coaches are telling people to skip cardio.
The message is simple:
Lift weights. Build muscle. Forget cardio.
Some even go as far as saying things like, “Fuck Cardio.”
I understand where this idea comes from.
Many people hate cardio.
Running on a treadmill for an hour sounds miserable to most people.
And yes—strength training is incredibly important. Especially as we age.
But eliminating cardio completely?
That’s a mistake.
Because when you remove cardio from your training, you’re ignoring one of the most important components of long-term health.
Strength Training Is Essential — But It’s Not Everything
As we age, resistance training becomes critical. Lifting weights helps maintain muscle mass, improve insulin sensitivity, strengthen bones, and support hormonal health. Muscle is protective as we get older.
It supports metabolism.
It supports joint stability.
It helps maintain independence later in life.
This is why any serious fitness program should include strength training.
But focusing only on lifting weights and ignoring cardiovascular training misses a major piece of the puzzle.
Strength builds muscle.
Cardio builds your heart and lungs.
And real health requires both.
VO₂ Max: One of the Strongest Predictors of Longevity
One of the biggest reasons cardio matters is something called VO₂ max.
VO₂ max measures how efficiently your body uses oxygen during exercise.
In simple terms, it reflects the capacity of your heart, lungs, and muscles to work together.
Why does this matter?
Because research consistently shows that VO₂ max is one of the strongest predictors of long-term health and mortality. People with higher cardiovascular fitness tend to live longer and experience fewer chronic diseases.
This includes lower risk of:
Heart disease
Stroke
Metabolic disease
All-cause mortality
In other words, your cardiovascular fitness matters—a lot.
And the only way to improve it is through some form of conditioning or cardio.
The Problem With “No Cardio” Fitness Programs
The idea of skipping cardio completely usually comes from two places.
First, many people associate cardio with long, slow, boring workouts.
Second, some bodybuilding-style programs prioritize maximizing muscle growth.
In that context, excessive cardio can sometimes interfere with recovery or muscle gain.
But this doesn’t mean cardio should be eliminated. It simply means it should be programmed intelligently.
The goal isn’t endless hours of cardio.
The goal is building cardiovascular capacity without compromising strength training.
And that balance is entirely possible.
The Bottom Line
You technically don’t need to do cardio.
Just like you technically don’t need to exercise at all.
But if you care about long-term health, performance, and longevity?
You probably should.
Strength training builds muscle.
Cardio strengthens your heart and lungs.
Together, they create a foundation for lasting health.
So before you follow another fitness trend telling you to skip cardio, take a step back.
Ask yourself what you’re really training for.
If the answer includes health, longevity, and real fitness…
Then cardio deserves a place in your program.
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