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Weights or Cardio? Which One Should You Do?

Weights or Cardio? Which One Should You Do?

Soccer is a sport that requires a high level of stamina, strength, agility, and technical ability. Players need to be able to run long distances throughout the game, change direction quickly, and have enough power to shoot the ball accurately. Given the diversity of training available, What is essential for a soccer player, weights or cardio?

The debate between weight and cardiovascular training has been discussed in the sports world for years. 

Some argue that strength training and muscle building are critical to improving performance on the field, while others say that the primary focus should be on developing cardiovascular endurance.

So, when asked, weights or cardio? We will discover that the answer is not as simple as choosing between one or the other but that a suitable combination of both can be key to reaching the maximum potential in the field.

In this article, we will examine the different aspects that influence a player’s performance in soccer and how proper training can make a difference.

Understanding the physical demands of soccer

The need for cardiovascular endurance

First, it is essential to understand that soccer is an endurance sport. 

Throughout the 90 minutes of a match, players run an average of 7 to 11 kilometers, depending on their position and style of play. 

This demand for endurance makes cardiovascular training an essential component for any soccer player.

The Role of muscle strength

On the other hand, soccer is also a contact sport, where strength and power play an important role. 

Colliding with other players, shooting on goal, headbutting, and jumping require great muscular strength. 

Additionally, muscular strength can help improve speed and acceleration, two key attributes for a soccer player.

Weights or cardio: What is better for soccer?

The importance of balance between weights or cardio

The reality is that both weight training and cardiovascular training are vital to soccer performance. 

It’s not about picking one over another; it’s about finding the right balance for your position and style of play.

Cardio Training for Endurance

To improve cardiovascular endurance, you should include long-duration workouts at a moderate pace, such as running or cycling, in your routine. 

But don’t ignore high-intensity workouts like sprints or interval training. 

These can help prepare you for the bursts of intense effort required during a soccer game.

Strength training for power and speed

Weight lifting can help you increase your strength and power, essential for winning clashes, jumping higher, and shooting harder. 

Exercises like squats, deadlifts, and lunges are perfect for developing the leg muscles most used in soccer. 

Don’t forget to also work your core and arms for balanced strength throughout your entire body.

Combining weights or cardio in your training routine

Creating a balanced training program (Weights and cardio)

A good soccer training program should include both cardio and weight training. 

For example, you might dedicate three days a week to resistance training and two days a week to strength training. 

This balance will improve your endurance and strength without risking overtraining.

The periodization of training

It is also important to remember the concept of periodization. 

You must adapt your training throughout the year to coincide with the football season. 

During preseason, you can focus on building strength and power with a greater emphasis on weight training. 

As you get closer to the season, focus more on resistance training and soccer-specific preparation.

Recovery and feeding

Last, remember the importance of recovery and nutrition. 

Ensure you get plenty of rest between workouts and eat a balanced diet to support your training and recovery.

Frequently asked questions about training weights or cardio.

Should I do my strength and cardio training on the same day?

Not necessarily. You can do this if your schedule allows, but doing cardio and strength training every other day is also effective. This can help prevent fatigue and allow for proper recovery between sessions.

Is it better to do cardio before or after strength training?

It depends on your goals. If your main goal is to improve cardiovascular endurance, you can do cardio before. If your main goal is to build strength and power, doing strength training first is best.

How much time should I dedicate to each training session?

This can vary depending on your fitness level and goals. However, a general guideline is 20-60 minutes for cardio and 30-60 minutes for strength training.

How long should I rest between cardio and weight training?

You should have at least 24 hours of rest between intense workouts. This allows your muscles to recover and prepare for the next activity. Do the weights first if you’re doing a combination of weights and cardio on the same day.

Is it necessary to stretch before and after cardio and weight training?

Yes, it is essential to stretch before and after training. Stretching before a workout prepares the muscles for physical activity, while stretching after exercise helps with recovery and prevents injuries.


In short, both cardio and strength training are essential for a soccer player. 

The key is finding the right balance of weights or cardio to suit your position and style of play and adjusting your training throughout the year to prepare for football season. 

With the right approach, you can improve your performance on the field and enjoy the beautiful game more.

With CeleBreak, you can also train.

CeleBreak organizes friendly matches in different places you can attend during the day.

You just need to download the CeleBreak app, register and play.

In addition to choosing between different fields, natural or artificial grass, you can choose between different types of soccer experiences.

CeleBreak offers the best training sessions, in which players use a device to measure game statistics.

You also have private sessions, Oliver, Veo, and the classic regular matches that you can play in the modalities of women’s, men’s, or mixed football.

Don’t wait any longer to join the growing community of players and soccer fans.

Download and play!

Use your phone’s camera to scan the QR code and download our free app. Available for iOS and Android devices.