When it comes to crafting the perfect workout, the question of whether to do cardio before or after weights often comes up. The truth is, the right order depends on your fitness goals and how you want to optimise your results. Whether you're looking to build strength, boost endurance, or simply improve overall fitness, understanding how to structure your workout can make all the difference. In this blog, we’ll dive into the key factors to help you decide what’s best for you—and how to make every session count!
Why Do Cardio Before Weights?
Starting your workout with cardio can be a smart move depending on your fitness goals. Whether you’re aiming to improve cardiovascular endurance, boost overall energy, or prioritise fat loss, beginning with cardio has its benefits. Here’s a deep dive into why cardio-first workouts might be the right fit for you.
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Enhances Cardiovascular Fitness
If your main focus is heart health or endurance, cardio deserves the spotlight. Kicking off your workout with activities like running, cycling, or rowing ensures you’re putting your best effort into improving stamina and lung capacity when you’re at your freshest. Over time, this can lead to better performance not just in cardio, but in your overall fitness. -
Burns Calories Right Away
Cardio is an efficient way to jumpstart calorie burning, especially if fat loss is one of your goals. Starting with a high-energy activity increases your metabolism and helps maximise the total calorie expenditure of your workout. -
Warms Up Your Body
Cardio before weights acts as an extended warm-up, raising your heart rate, improving blood flow to your muscles, and prepping your body for physical activity. This can reduce the risk of injury and help your muscles perform better during the rest of your session. -
Energises Your Routine
If you find it hard to jump straight into weights or strength training, cardio can help you shake off any sluggishness and energise your workout. By the time you finish your cardio session, you’ll feel alert and ready to tackle the rest of your routine.
What to Keep in Mind
While there are clear benefits, doing cardio first isn’t always ideal for everyone. Here are some considerations:
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Don’t Overdo It
Intense or prolonged cardio can deplete your energy reserves, leaving you too fatigued to lift effectively. If you’re planning to lift weights afterward, opt for moderate-intensity cardio that gets your heart rate up without completely exhausting you. -
Consider Your Strength Goals
If building muscle or increasing strength is your top priority, cardio-first workouts might not be the best approach. Strength training requires energy and focus, so starting with cardio could impact your ability to lift heavy or maintain proper form.
Who Should Do Cardio Before Weights?
Cardio-first workouts are ideal for those who:
- Focus on endurance: Prioritise cardiovascular health and stamina as key fitness goals.
- Want to maximise calorie burn: Starting with cardio ensures a higher calorie expenditure during your session.
- Prefer feeling warmed up: Use cardio as a dynamic warm-up to prepare your body for the exercises ahead.
- Enjoy variety: Starting with cardio can add balance to your routine, keeping it exciting and less predictable.
Weights Before Cardio: Why It Might Be the Smarter Choice
If building strength, increasing muscle size, or enhancing power is your main fitness goal, starting your workout with weights could be the best approach. Prioritising weightlifting when your energy levels are at their peak allows you to maximise performance, maintain proper form, and get the most out of every set.
Here’s a detailed breakdown of why you might want to hit the weights before lacing up for cardio.
Why Do Weights Before Cardio?
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Maximise Strength and Power
Strength training requires a high level of focus, coordination, and energy. Tackling weights first ensures your muscles are fresh and ready to handle heavy loads. Whether you're squatting, bench pressing, or deadlifting, starting your session with strength exercises allows you to lift heavier and perform better. -
Optimise Muscle Growth
If hypertrophy (muscle growth) is your goal, weightlifting should be your priority. Performing cardio first can deplete your glycogen stores—the primary fuel for strength training—leaving your muscles less energised. By starting with weights, you give your muscles the fuel they need to push through intense workouts, which is crucial for growth. -
Improve Focus and Technique
Lifting weights with proper form is essential to prevent injury and target the right muscle groups. Doing cardio first might leave you fatigued, increasing the risk of sloppy form. Starting fresh with weights ensures you can focus on technique and execute each movement with precision. -
Boost Post-Workout Fat Burn
Strength training elevates your metabolism, creating a phenomenon known as the "afterburn effect" (excess post-exercise oxygen consumption, or EPOC). Pairing this with cardio afterward can amplify fat burning, as your body continues to torch calories post-workout.
What to Consider When Lifting First
While there are clear advantages to starting with weights, there are a few things to keep in mind:
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Don’t Skip the Warm-Up
Jumping straight into weightlifting without a proper warm-up increases the risk of injury. A quick dynamic warm-up or light cardio for 5-10 minutes can prepare your body without draining your energy. -
Tailor Cardio Intensity
If you’re doing weights first, your cardio session might feel tougher afterward. Consider adjusting the intensity or duration to match your energy levels. Low to moderate-intensity cardio, such as a brisk walk or steady-state cycling, pairs well with strength training.
Who Should Do Weights Before Cardio?
This approach is ideal for those who:
- Prioritise strength and muscle gain: Lifting when your energy is highest ensures optimal performance.
- Want to focus on form and technique: Starting fresh helps you maintain proper mechanics.
- Aim for fat loss with strength emphasis: Combining weights and cardio post-lifting maximises calorie burn and builds lean muscle.
- Prefer an energising finish: Saving cardio for last can feel like a cool-down while still keeping your heart rate elevated.
The Science Behind It
Research suggests that weightlifting before cardio can have unique metabolic benefits. Strength training depletes glycogen stores, encouraging your body to rely on fat for fuel during cardio. This makes your cardio session more effective for fat loss without compromising muscle.
Additionally, lifting weights first ensures your strength session isn’t affected by the fatigue caused by prolonged cardio. This is especially important for advanced lifters or those focused on building specific muscle groups.
Cardio or Weights First? Key Considerations to Help You Decide
When it comes to structuring your workout, deciding whether to do cardio or weights first can make a big difference in your results. The best approach depends on your fitness goals, energy levels, and how you want to feel during and after your workout. Let’s break down the key considerations for both options so you can make an informed choice.
When to Do Cardio First
Starting with cardio might be the right move if:
- Your focus is endurance or fat loss: Cardio gets your heart pumping and metabolism firing, making it ideal for burning calories and improving stamina.
- You’re training for a race or event: If running, cycling, or swimming is your priority, doing it first ensures you give it your best effort.
- You need a solid warm-up: Light-to-moderate cardio is a great way to prepare your body for the exercises ahead, especially if your goal is overall fitness.
Things to Keep in Mind:
- Intense cardio can sap your energy, leaving less in the tank for weightlifting.
- Stick to moderate-intensity cardio if your workout includes strength training afterward.
When to Do Weights First
Lifting weights before cardio is a better fit if:
- Your focus is building strength or muscle: Strength training requires energy, focus, and fresh muscles to lift heavier and maintain proper form.
- You want to boost metabolism: Weightlifting creates an “afterburn effect,” meaning you’ll burn more calories after your workout, even while at rest.
- Form and technique are key: Starting with weights ensures you’re not too fatigued to execute lifts safely and effectively.
Things to Keep in Mind:
- Don’t skip a warm-up—dynamic stretches or light cardio can prepare your body for lifting.
- Save high-intensity cardio for another day if you’re going all out with weights.
Can You Combine Both?
If you’re working on overall fitness or simply enjoy variety, you can alternate which one you start with based on your goals for that day. For example:
- Endurance-focused days: Cardio first to push your cardiovascular limits.
- Strength-focused days: Weights first to maximise power and performance.
- Balanced workouts: Split your session into intervals, alternating between cardio and weights for a dynamic, full-body challenge.
What Works for You?
Ultimately, the “right” order depends on your personal goals, how you feel during your workouts, and what keeps you consistent. Try both approaches and listen to your body—it’s the best way to find what works for you.
Whether you’re chasing strength, endurance, or a mix of both, structuring your workouts thoughtfully ensures you get the most out of every session!
References
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Improved Cardiovascular Endurance: Starting with cardio can enhance your aerobic capacity, making it beneficial if endurance is your primary goal.
Full URL: https://www.mindbodygreen.com/articles/cardio-before-or-after-weights
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Effective Warm-Up: Engaging in light cardio before weightlifting helps warm up your muscles and joints, reducing the risk of injury.
Full URL: https://www.mindbodygreen.com/articles/cardio-before-or-after-weights
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Prioritising Cardio Performance: If you're training for an event like a marathon, beginning with cardio ensures you allocate your peak energy to cardiovascular training.
Full URL: https://www.mindbodygreen.com/articles/cardio-before-or-after-weights
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Maximised Strength Gains: Lifting weights first allows you to utilise your full energy reserves, leading to better performance and muscle development.
Full URL: https://www.bodybuilding.com/content/should-cardio-come-before-or-after-a-workout.html
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Enhanced Muscle Growth: Starting with strength training can optimise muscle hypertrophy, as your muscles are not pre-fatigued by prior cardio.
Full URL: https://www.bodybuilding.com/content/should-cardio-come-before-or-after-a-workout.html
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Improved Fat Oxidation: Performing cardio after weights may increase fat burning, as glycogen stores are depleted during strength training, prompting the body to utilise fat for energy.
Full URL: https://www.bodybuilding.com/content/should-cardio-come-before-or-after-a-workout.html
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