When it comes to working out, one common question people have is whether they should do cardio before or after strength training. The answer largely depends on your personal fitness goals and what you want to achieve from your exercise routine. Let’s dive into the details.

Cardio Before Strength Training: Maximize Endurance

If your primary goal is to improve cardiovascular endurance, it makes sense to start with cardio. By doing so, you can give your aerobic exercise your full energy and effort. For those who love to run, cycle, or swim, doing cardio first can help maintain intensity and performance.

However, there is a trade-off. Cardio, especially longer sessions, can lead to fatigue. This may leave you with less energy for strength exercises afterward. For instance, a long run before hitting the weights could impact your ability to lift effectively, possibly reducing the quality of your strength training (Haff & Triplett, 2015).

A study published in the Journal of Strength and Conditioning Research highlighted that doing cardio first may affect muscle performance during resistance training, which could be a consideration if strength gains are a priority (Spiering et al., 2008).

Cardio After Strength Training: Optimize Strength and Muscle Growth

If building muscle and gaining strength are your main goals, it’s better to start with strength training. Lifting weights requires a lot of focus, coordination, and energy. By starting with it, you can ensure that your muscles are fresh, allowing you to lift heavier and maintain good form throughout the session.

Doing cardio afterward can also help burn extra calories, making it beneficial if you’re aiming for fat loss. Moreover, ending with moderate cardio can serve as a cool-down and help with circulation, removing lactic acid that may have built up during lifting (Kraemer & Ratamess, 2004).

A study in Sports Medicine found that prioritizing strength training over cardio helps preserve muscle mass, even when trying to lose fat, which makes this approach ideal for those focused on body composition (Schumann et al., 2014).

Combining Cardio and Strength: Finding a Balance

For general fitness, it’s perfectly fine to combine cardio and strength training, regardless of the order. Some individuals find it effective to split workouts—for example, doing cardio in the morning and strength in the evening. This approach allows you to put more focus and energy into each type of exercise without overfatiguing the body during one workout session (ACSM, 2021).

The Bottom Line: It’s All About Your Goals

• Goal: Improve Endurance? Do cardio first to ensure you give your aerobic exercise maximum effort.
• Goal: Build Muscle and Strength? Do strength training first so you can lift heavier and with better form.
• Goal: General Fitness? The order isn’t as critical. Combine or split sessions based on your personal preference and schedule.

Ultimately, the best routine is the one that fits your goals, keeps you motivated, and allows you to stay consistent. Listen to your body and adjust accordingly!

References

• Haff, G. G., & Triplett, N. T. (2015). Essentials of Strength Training and Conditioning. Human Kinetics.
• Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
• Schumann, M., et al. (2014). Effect of endurance training followed by detraining or concurrent strength and endurance training on body composition in recreational athletes. Sports Medicine, 44(4), 387-398.
• Spiering, B. A., et al. (2008). Endurance exercise prior to resistance exercise alters anabolic signaling response. Journal of Strength and Conditioning Research, 22(6), 1909-1918.
• American College of Sports Medicine (ACSM). (2021). ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins.