What Is Hybrid Strength Training?

Hybrid strength training is revolutionizing the fitness world by combining traditional strength training (like weightlifting) with other forms of exercise (most commonly, cardio like running or rowing) to simultaneously train both strength and endurance. This essentially creates a well-rounded fitness level by training across multiple disciplines. 

Whether you’re a seasoned athlete or new to exercise, this innovative method can enhance your fitness routine, help you avoid workout plateaus, and make your workouts more engaging. 

Here’s everything you need to know about hybrid strength training and how to get started, including:  

• What is hybrid strength training?

• Hybrid strength training vs. traditional strength training

• What are the benefits of hybrid strength training? 

• Hybrid strength training examples

• Hybrid strength training vs. interval strength training: What is the difference?

• Tips for getting started with hybrid strength training

Let’s get rolling! 

What is hybrid strength training?

Hybrid strength training is a workout approach that blends multiple forms of exercise—like weightlifting, cardio, and functional training—into a single routine. Unlike traditional strength training, which often focuses exclusively on building muscle through resistance exercises, hybrid strength training incorporates elements that improve cardiovascular endurance, agility, and flexibility.

For example, a hybrid workout might include combining deadlifts with rowing sprints or alternating between bodyweight exercises and kettlebell movements. This diverse approach not only helps you get stronger, but also enhances your overall fitness, making it an excellent option for people who want a well-rounded workout routine. 

Hybrid strength training vs. traditional strength training

The key difference between hybrid and traditional strength training lies in their focus. Traditional strength training centers on building muscle mass and increasing strength through resistance exercises, often with heavy weights and low repetitions. Hybrid strength training integrates strength exercises with other workout modalities, similar to circuit training or high-intensity interval training (HIIT). 

While traditional strength training is highly effective for muscle growth and strength gains, hybrid strength training offers a different workout style that addresses multiple fitness components simultaneously. 

What are the benefits of hybrid strength training?

Hybrid strength training offers many benefits to your health. For starters, it provides an improved overall fitness as it enhances strength, cardiovascular endurance, mobility, and balance. At the same time, it provides a time-efficient solution to exercising. By combining multiple training styles, hybrid workouts maximize results in less time. 

Another advantage of hybrid strength training is reduced workout monotony. The variety of exercises keeps workouts engaging and fun. With this benefit, you also can help prevent plateaus. While you stay engaged, so does your body. Mixing up routine challenges your body in new ways, helping you continue to see progress. 

Hybrid strength training examples

Having a few examples of hybrid strength training can get you started on this innovative approach to exercising. Check out our suggestions:

1. Cardio strength

Perform three rounds of 10 squats, 10 push-ups, and 100 meters of rowing sprints. 

2. Functional strength flow

Cycle through three rounds of 10 kettlebell swings, 10 lunges, and three 10-second poses in a Vinyasa yoga flow (downward-facing dog, low plank, and cobra pose). 

3. Bodyweight and resistance blend

Complete 10 pull-ups, 10 plyometric box jumps, and 10 resistance band arm curls. 

Once you master these circuits, you can try adding additional rounds, more weight, or combining all three together. Adjust for your desired comfort, time, and intensity. 

Hybrid strength training vs. interval strength training: What is the difference?

While both hybrid and interval strength training incorporate a mix of exercises, they differ in structure:

• Hybrid strength training: Emphasizes variety, blending multiple training modalities into a seamless routine.

• Interval strength training: Focuses on alternating between high-intensity work and short recovery periods, often sticking to one type of training—strength or cardio.

Both hybrid and interval styles improve endurance and cardio health, no matter how the exercises are organized. Do note that hybrid strength training could incorporate intervals within its structure but does not necessarily need to. 

Tips for getting started with hybrid strength training

If you’re ready to try hybrid strength training, follow these tips:

1. Start with a plan: Outline your workout to include a mix of strength, cardio, and functional movements. 

2. Prioritize form: Proper technique is essential to prevent injuries, especially when combining different exercises. You’ll want to focus on quality over quantity to ensure safe and effective workouts.

3. Progress gradually: Start with lighter weights or lower intensity and increase as your fitness improves.

4. Use equipment wisely: Rowing machines, kettlebells, and resistance bands are excellent tools for hybrid workouts. 

5. Observe rest days: Overtraining can lead to burnout or injury, so ensure you’re getting enough recovery.

6. Incorporate warm-ups and cool-downs: Proper preparation and recovery are essential for injury prevention.

7. Consult a fitness professional: Particularly for beginners, talking to a pro can help you create safer and more effective hybrid routines that will meet you where you are. 

Time to get started!

Hybrid strength training is an excellent way to achieve a well-rounded fitness routine, offering benefits that range from improved strength endurance and cardio to greater workout variety. Whether you’re mixing rowing with strength exercises or incorporating functional training into your routine, the possibilities are endless. 

Ready to take your workouts to the next level? Explore Hydrow’s library of strength and cardio workouts. With every stroke on a Hydrow rowing machine, you engage 86% of your muscles, making it the perfect tool for hybrid training. A Hydrow membership also includes an extensive  library of workout content as well as yoga, Pilates, and circuit training workouts that can transport you to stunning global destinations and motivate you to return. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!