What it does for a lifter
Better fitness means you recover faster between sets and between sessions. Rest periods feel shorter. Long sessions stop being a slog.
Where it goes wrong
- Too much. An hour a day on top of four lifting sessions is a second sport.
- Too hard. All-out efforts every time leave nothing for the bar.
- Wrong place. Hard intervals the night before heavy squats.
A week that works
| Day | Lifting | Conditioning |
|---|---|---|
| Monday | Squat, heavy | None |
| Tuesday | Bench | 20 min intervals: 5 × 3 min on the rower |
| Thursday | Deadlift | 10 min easy, then carries |
| Saturday | Bench, squat light | None |
| Your own time | 30–60 min easy, spread across the week |
Four rules
- 01
Keep pieces short
Thirty minutes or less. More is a different goal.
- 02
Mostly easy
You should be able to talk through the easy work.
- 03
Away from heavy legs
Hard intervals after upper days, or after lifting, not before.
- 04
Low-impact if you can
A bike or rower costs your legs less than hard running.
Strength comes first? Fine. A little conditioning still pays for itself.
From the Compound founder. Notes on training, not medical advice.