Discover whether you should do cardio before or after weights to maximize your workout. Learn how exercise order impacts fat loss, muscle building, endurance, and recovery. Explore expert tips for balancing strength training and aerobic exercise for optimal fitness results.
It’s an age-old question. No, not which came first the chicken or the egg. Rather, which should you do first, cardio or strength?
As a personal trainer with decades of experience I’ve been asked countless times whether to do cardio before or after weights, and opinions on the topic are often divided.
Some believe starting with cardio maximizes endurance and calorie burn, while others argue that prioritizing weightlifting enhances strength and muscle-building potential.
The truth?
It depends on your fitness goals, workout preferences, and overall routine.
Let’s explore both sides of the argument, diving into the science behind each approach to help you make the best choice for your body and your goals!
A Case For Doing Cardio Before Weight Lifting
There are many people who argue that putting cardio first is the right strategy when trying to meet your fitness goals.
Here are a few of the common reasons people prefer to cardio before lifting weights:
- Some dislike cardio altogether, so they prefer to get it out of their way
- Some say it helps warm up their body more gently than lifting weights
- Some say they become more mentally focused during cardio, which leads to a better strength training session
So, what do the experts say?
Experts on this side tell you to pay attention to your goals.
If your primary goal is to increase aerobic capacity or lose body fat, then doing cardio first is probably your best option.
This is where the bulk of your energy will be placed. Whereas doing weights first will zap some of that away leading to a less productive cardio session.
The same goes for those trying to train for a 10k, half marathon, bicycle race or other cardio events.
Your best bet is to put your energy into the cardio portion of your workout so that the quality of your workout is used to better your performance.
Here are a few of my favorite cardio workouts for weight loss to help you get started!
A Case For Doing Weight Lifting Before Cardio
Just as some feel cardio warms them up for a better strength sessions, others claim that lifting first actually helps their body prepared for a more effective cardio workout.
Plenty of people feel like the strength training and the range of motion involved gets their body prepared and pre-stretched for the cardio afterward.
Some people actually prefer cardio portion of their workout. They like to get their lifting out of the way so they can enjoy their cardio section afterwards.
So what do the experts say?
Experts who promote weights first say that when you start your workout on the weight floor, the strength training depletes the body of its carbohydrates or sugars. By the time you get to the treadmill or bike you end up tapping into your fat as fuel to keep your aerobic system going strong.
Essentially this means you will burn more calories, especially fat calories, during AND after the workout. It should be noted, however, that the evidence of this being actual fact is still unclear.
In addition, those weighing in on weights first tell you that if your legs are pre-exhausted from running, biking or elliptical machines first you end up with sloppy form in your squats and lunges.
If your goal is to build muscular strength it is better for you to start with strength training. This way your best energy is focused on that portion of your workout.
I recommend getting started with my guide to the best strength training moves for women over 50!
Cardio vs. Weights First: Understanding Your Goals
The most important thing to consider when deciding to do cardio before of after weights is your specific fitness goals. Explore the list of goals below to see where you fit best!
| Do Cardio Training First If You Goal Includes: | Do Strength Training First If Your Goal Includes: |
| Increase aerobic capacity Lose body fat Train for a 10k or half marathon Prepare for a bike race Train for other cardio events |
Build muscular strength Potentially burn more fat calories (data is still unclear) |
Taking a Hybrid Approach
If you can’t quite decide whether you should focus on cardio before or after weights, you can mix it up with a hybrid approach.
I recommend mixing up your weeks by putting strength first one week, and then cardio first the next.
Another great option is to divide your workouts into solely focusing on one category.
For this strategy, for example, you would say Monday was a cardio only day, while Tuesday was a strength only day. This strategy allows you to focus on each portion with the best you have to offer, and makes your workouts shorter too!
Incorporating HIIT Into Your Workouts
Another recommendation to maximize the effectiveness of your efforts is to give HIIT (high-intensity interval training) a try. HIIT can combine cardio and strength into one workout.
Not only does HIIT help you get your cardio and strength in at the same time, but it’s also one of the quickest ways to burn fat. I believe to strong in HIIT that I actually wrote an entire guide to the benefits of HIIT workouts during menopause.
Check out my HIIT for beginners guide, and then get started with these workouts:
Use an Electrolyte Supplement to Maintain Energy Levels
If you want to help ensure you keep energy levels high throughout your entire workout, I recommend drinking an electrolyte supplement before or during your exercise!
When I started focusing on replenishing my electrolytes, like salt, I saw a huge difference in my energy levels. It helped me stay energized throughout my entire workout, and the rest of the day too!
Check out my full LMNT electrolyte supplement review – it’s the brand I trust and love!
The Bottom Line
The fact that you are even questioning the order of your workout means you are working out. This puts you ahead of most of the population, and this is truly what matters. Don’t lose sight of the bigger picture, which is to stay active!
If you are working out consistently, chances are the order of your workout will not make THAT much of a difference.
According to Edward R. Lasowski, M.D. “Whether you do weightlifting before or after an aerobic workout is up to you. Research hasn’t definitively shown that one way is better than another.”
His words are supported by a study in the Journal of Strength and Conditioning Research which looked into the question of workout order to determine if one or the other led to more fat loss.
The study titled, The Effects of Combined Resistance Training and Endurance Exercise Program in Inactive College Female Subjects: Does Order Matter?” investigated the matter using an 8-week exercise program on inactive college females.
What was the bottom line? order didn’t matter!
There was a significant improvement for everyone in terms of lean body mass, VO2max and strength. However, only participants who really saw their body fat go down were those who began to eat better!
