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Should You Do Cardio Before or After Weight Training?

Cardio Before or After Weight Training? A Full Guide

Should you do cardio before or after weights? You must have wondered if you have ever entered the gym intending to perform both cardio and strength training. The response is not as simple as one may believe. Your energy level, workout performance, and general fitness goals may all be impacted by the sequence in which you complete these exercises.  

The actual decision will depend on your goals. Your workout sequence counts, whether your goals are burning fat, building muscle, or improving endurance and sports performance. Knowing how your body reacts to each kind of exercise will enable you to plan your sessions for the best outcomes.  

So, cardio before or after weights? Let’s find out in this short guide. 

Cardio Before or After Weights? 

Whether cardio should occur before or after weight training is a matter of opinion with no one right answer. The best order relies on your intended goal. Strength and cardio exercise exert pressure on your body. Hence, the first one will affect the efficacy of the other.  

For example, if you want to lose fat, you might choose to give strength training top priority to maintain muscle mass. If endurance is your main goal, beginning with cardio might be the better choice. Based on several fitness goals, let’s dissect the best training sequence.  

When Should One Do Cardio Before Weights

If your first goal is endurance, doing cardio before weight training might help. For athletes preparing for long-distance races, cyclists, or runners in particular, this is extremely true.  Starting with exercise guarantees that your legs are fresh and ready to function at their best levels.  

Benefits of Cardio Before Weights

Starting with cardio helps you to work out at a higher intensity without tiredness from strength training. Therefore, it improves cardiovascular strength if your main aim is to improve endurance. Working out first helps raise your heart rate, boost circulation, and warm your muscles before weight lifting. Moreover, it increases calorie burn throughout your exercise. Beginning with cardio might exhaust glycogen supplies, so your body will rely more on fat for fuel during strength training.  

When Cardio First May Not Be Ideal

Although cardio before weights can help with endurance, if your primary objective is strength and muscular development, it might not be the best choice. Starting your cardio first can cause tiredness, which would limit your capacity to perform high-intensity resistance workouts and lift large weights.  

When Should One Do Weights Before Cardio?

Lifting weights before cardio is usually the best option if your goals are muscular development, strength increase, or changes in general body composition. Strength training calls for both entire energy reserves and effort combined with correct technique. Starting it guarantees that you can perform at your best and raise more weight.  

Benefits of Weight Training Before Cardio

Strength training requires great energy levels, so doing it first helps you lift heavier without using cardio’s energy. Plus, giving weight training priority helps induce muscular hypertrophy—a necessary process for building muscle growth. Moreover, starting heavy cardio early might raise cortisol levels, which, overtime, causes muscle loss. Weights first help preserve lean muscle.  

When Weights First May Not Be Ideal  

Although strength training initially helps muscles grow, it might not be the greatest strategy for individuals striving for endurance. Starting cardio first might be more successful if your goals are to increase your cardiovascular fitness or get ready for a marathon.  

Should You Do Cardio Before or After Weights to Lose Weight?

If your main goal is weight loss, you may be wondering: Should I perform cardio before or after weights to reduce weight? The solution relies on your desired method of muscle preservation during fat loss.  

For fat loss, strength training before cardio might be more successful. Weight training saps glycogen supplies, which increases your body’s likelihood of burning fat during a post-workout cardio session. Plus, early weight lifting helps preserve muscle mass, which is vital for long-term metabolism and fat reduction.  

But if your main goal is just increasing your calorie burn, either sequence can work as long as you stay regular with your activities.  

Best Approach for Fat Loss

  • Weights first: Helps preserve muscle mass and increase metabolism.
  • Cardio second: Allows your body to burn more fat as a fuel source after glycogen depletion.
  • Incorporate HIIT: High-intensity interval training (HIIT) after weight training can further accelerate fat loss.

How Should Your Workout Be Designed Based on Your Objectives?

Your specific fitness objectives will determine how best to arrange your routine. These are broad guidelines depending on your training for endurance, muscular development, fat reduction, or general fitness.  

For Endurance & Cardiovascular Fitness:

  1. Warm-up (5-10 minutes)
  2. Cardio first (30-60 minutes of steady-state or interval training)
  3. Strength training (focus on muscular endurance with higher reps)
  4. Cool-down and stretching

For Strength & Muscle Growth:

  1. Warm-up (dynamic stretches and mobility work)
  2. Strength training first (compound lifts, moderate-to-heavy weights, 6-12 reps per set)
  3. Cardio (low-to-moderate intensity, 15-30 minutes)
  4. Cool-down and stretching

For Fat Loss & Body Composition:

  1. Warm-up (light movement and activation exercises)
  2. Weight training first (focus on compound movements)
  3. Cardio (moderate-to-high intensity, 20-40 minutes)
  4. Cool-down and stretching

Additional Considerations

While we are at it, here are some things to consider while keeping your workouts organized.

Practice Frequency and Recovery

Alternating your workout sequence helps avoid overtraining if you train many times a week. Depending on your focus for that session, you might do weights first on one day and cardio first on another. 

Energy Levels & Performance 

While some folks want cardio first, others feel more energetic doing weights first. Try several workout schedules to find which one best suits your body.  

Time Limits 

If you are pressed for time, think about mixing HIIT or circuit training strength and cardio. These techniques let you maximize effectiveness without spending hours at the gym.  

Final Verdict

In short, the answer to whether you should do cardio before or after weights only lies in your fitness goals. If your main goals are endurance and cardiovascular fitness, beginning with cardio lets you train at maximum intensity, free from strength workout fatigue. Lifting weights first guarantees energy and improved muscle activation, nevertheless, if your main priorities are muscular growth and strength.

Often, for fat loss, weight training before exercise is more successful. Strength building increases metabolism–ending workouts with exercise helps burn more fat. Ultimately, consistency and intensity count the most. Choose the sequence that guarantees appropriate recovery and balance and corresponds with your objectives.

All set to maximize your sessions? Get in touch with Iron Orr Fitness for professional guidance!