If you’re not hitting the gym twice a day, chances are you’re combining cardio and weight training into a single workout. But which should come first: cardio or weights?
For years, conventional gym wisdom suggested that cardio could hinder muscle growth, while strength training might negatively impact endurance. However, recent research has debunked this myth, showing that cardiovascular exercise can support muscle development, and strength training can enhance cardiovascular performance. A study published in the Journal of Gerontology even found that long-term aerobic exercise is linked to greater muscle strength throughout life.
Both cardio and resistance training offer unique health benefits, making them essential for overall fitness. Here’s how to incorporate both effectively based on your goals.
Cardio vs. Weights: Which Should Come First?
If you ask personal trainers one of their most frequently received questions, this one would likely top the list: Should I lift first or do cardio first?
The answer isn’t one-size-fits-all. It depends on factors such as your fitness level, experience, goals, and time constraints. Additionally, there are workout styles—like high-intensity interval training (HIIT) and circuit training—that combine both elements efficiently. However, if you’re doing cardio and strength training separately in the same session, the general rule of thumb is: lift first, then do cardio.
If you prefer to split your training into morning and evening sessions, follow these guidelines to maximize your results.
Why Cardio Should Come After Strength Training
Strength training typically involves external resistance (e.g., dumbbells, barbells, kettlebells, resistance bands), which requires fresh muscles to perform effectively and safely. If you pre-fatigue your muscles with cardio before lifting, you increase the risk of injury and diminish your ability to lift heavier weights or complete the desired number of reps.
For those aiming to build muscle, fresh muscles are crucial for optimizing growth. A fatigued body won’t generate the same level of force, leading to suboptimal strength gains.
But what about the impact on cardio? Lifting weights before aerobic exercise can indeed reduce endurance performance, affecting speed and stamina. However, the risk of injury from tired muscles while running or cycling is significantly lower than lifting weights with compromised strength. If possible, consider separating cardio and resistance training into different days to optimize both. If that’s not feasible, prioritize weight training before cardio.
When to Do Cardio First
Like most rules, the “weights before cardio” principle has exceptions. Here are situations where flipping the order makes sense:
Warming Up
Jumping into a workout cold is like driving in winter without warming up your car—it puts unnecessary strain on your system. A short, light cardio session before weight training can increase blood flow, activate your nervous system, and improve mental focus. Five to ten minutes of low-intensity jogging, cycling, or dynamic stretching can enhance performance without exhausting your muscles.
HIIT and Circuit Training
Some workout styles intentionally blend strength training and cardio to maximize efficiency. HIIT, circuit training, and other fast-paced routines like EMOM (Every Minute on the Minute) and AMRAP (As Many Reps As Possible) keep your heart rate elevated while challenging your muscles. These hybrid workouts help burn calories, build endurance, and stimulate muscle growth simultaneously.
However, high-intensity cardio shouldn’t be done every day. Two to three sessions per week are optimal to allow for adequate recovery. On other days, focus on traditional strength training or lower-intensity cardio to balance your regimen.
Ultimately, both cardio and weight training play essential roles in overall fitness, and the best order depends on your specific goals. If strength and muscle growth are priorities, lift first. If endurance is your focus, start with cardio. For those looking to improve general fitness, incorporating both in a way that fits your preferences and lifestyle is key.
The most important factor? Consistency. Whether you prioritize cardio or weights, sticking to a routine will bring the best results over time.
