Cardio Before or After Weights: What’s the Best Order for Maximum Results?

topless-man-carrying-barbell-in-front-of-woman-in-black-tank-top-XCkc8-_s7FA
Image: LOGAN WEAVER | @LGNWVR

Should You Do Cardio Before or After Weights?

Ah, the age-old question: should you hit the treadmill or the squat rack first? If you’re trying to fit both cardio and weight training into one gym session (and let’s be real, who isn’t?), it can be tough to know the best order for maximum results. Some say cardio first for endurance, others argue for weights to build strength, but where do you stand? Let’s dive into the pros and cons of each, and help you figure out what works best for your body and your goals.

Why Weight Training Comes First (Most of the Time)

For most of us, lifting weights should come before cardio, and here’s why: lifting is intense. When you’re loading your muscles with barbells, dumbbells, or kettlebells, your muscles are working hard to push, pull, or squat those weights. If you’re already fatigued from a cardio session beforehand, you won’t be able to perform at your peak. That’s right—your body needs its energy reserves for strength training to maximize muscle growth.

Studies support this idea too. Pre-fatiguing your muscles with cardio can lead to poorer performance in your weightlifting session. A study published in The Journal of Strength and Conditioning Research found that when participants did cardio before strength training, their lifting performance suffered due to lower energy levels and muscle fatigue (Hickson et al., 1980). If you’re aiming to lift heavy and improve muscle mass, your muscles need to be fresh and ready to tackle the load.

What If You Want to Improve Cardiovascular Fitness?

Of course, what if your goal is to boost your cardiovascular endurance rather than build muscle? If that’s the case, doing cardio first might make more sense, especially if you’re training for a marathon or other endurance event. However, doing cardio before weights can limit your ability to push hard during your strength training, as your muscles will be more fatigued and your overall energy levels will be lower.

It’s a balancing act. For general fitness, it’s often better to split your cardio and weight training across different days. But if you’re combining them into the same session, lifting first is typically the way to go, unless you’re specifically prioritizing your cardio performance.

Exceptions to the “Lift First” Rule

That said, not all rules are hard and fast—there are a few exceptions to the “weights before cardio” advice. Here’s where you can mix things up:

Circuit Training & HIIT

If you’re incorporating high-intensity interval training (HIIT) or circuit training, things get a bit different. These workouts combine both cardio and weight training in one fast-paced session, keeping your heart rate up while you work your muscles. In these cases, you’re blending strength and cardio efforts in a way that maximizes both muscle growth and cardiovascular conditioning.

However, HIIT isn’t something you want to do every day. Experts recommend limiting it to two to three times a week, as overtraining can lead to burnout or injury. On non-HIIT days, you can focus on lifting or low-intensity cardio to balance things out.

The Warm-Up

Before you dive into any intense lifting session, it’s a good idea to warm up. A light cardio session (like a 5-10 minute brisk walk or a gentle bike ride) helps prime your body for the workout ahead. It increases blood flow, wakes up your nervous system, and puts you in the right mindset. Think of it as letting your car warm up on a cold morning—it just makes everything run smoother.

The Bottom Line: It Depends on Your Goals

If you’re after building strength and muscle, prioritize weight training first, followed by cardio. Your muscles need to be fresh to lift heavy, and you don’t want to risk injury by exhausting them beforehand.

If you’re training for an endurance event or simply prefer a cardio-first approach, then doing your cardio first can work, but be prepared for a slight dip in your lifting performance afterward. For overall fitness, splitting your cardio and strength workouts into separate days can give you the best of both worlds.

But here’s the secret—there’s no one-size-fits-all answer. It all comes down to how you can fit both into your routine while keeping your goals in mind. Play around with the order and see what feels best for you!

References:

  • Hickson, R.C., et al. (1980). “Interference of strength development by simultaneously training for strength and endurance.” Journal of Strength and Conditioning Research. Link to study
  • Journal of Gerontology (2019). “Aerobic exercise and muscle strength across a lifespan.” Link to study
  • British Journal of Sports Medicine (2022). “Combined aerobic and strength training: a mortality benefit?” Link to study