Eugene Pallisco on Balancing Strength and Endurance: How to Train without Sacrificing One for the Other

Many people feel they must choose between becoming stronger or improving their cardio—but according to Eugene Pallisco, a certified personal trainer based in Dallas, Texas, it's possible to pursue both goals simultaneously. With a strategic approach known as concurrent training, individuals can build muscle and increase cardiovascular endurance without compromise. Pallisco's training philosophy, rooted in personalization and a holistic view of fitness, offers a blueprint for those seeking total-body performance.

What Is Concurrent Training?

Concurrent training combines resistance workouts—like weightlifting—with endurance exercises, such as running, cycling, or rowing, in a single training plan. While the concept of the "interference effect" (the idea that cardio hinders muscle growth) has been debated for years, modern research has found that the impact can be reduced with proper planning.

A 2021 systematic review and meta-analysis published in Sports Medicine found that concurrent aerobic and strength training can effectively improve muscle size and function without diminishing the benefits of either modality. The study noted that while concurrent training might slightly reduce gains in explosive strength, it does not compromise overall muscle hypertrophy or maximal strength—particularly when workouts are appropriately sequenced and spaced. 

How to Successfully Train for Both Strength and Endurance

​​1. Prioritize Your Primary Goal

Eugene Pallisco advises structuring each session around your top fitness objective. If strength is your priority, start with resistance training while your energy levels are highest. If you're training for an endurance event, begin with cardio to ensure peak performance.

2. Space Out Your Workouts

Separating strength and cardio sessions by at least six hours—or alternating them on different days—is key to avoiding fatigue and maximizing output. Pallisco often recommends this method to help his clients train smarter, not harder.

3. Don't Skip Recovery

Recovery plays a central role in concurrent training. Adequate sleep, hydration, and post-workout mobility work support muscle repair and help prevent injury.

4. Incorporate HIIT Workouts

High-Intensity Interval Training (HIIT) offers an efficient way to develop strength and endurance, making it a valuable component of concurrent training. Studies show that HIIT stimulates both muscular and cardiovascular adaptations by combining short bursts of intense effort with recovery periods.

About Eugene Pallisco 

​​Based in Dallas, Texas, Eugene Pallisco is a certified personal trainer known for his individualized fitness programs, hands-on coaching, and holistic approach to wellness. He empowers his clients to build strength, resilience, and balance—both physically and mentally.