For anyone who regularly exercises, the question often arises: is it better to do cardio first or lift weights first? It's a simple but important dilemma. The reason is that the order of exercises can affect the desired outcome. Many people feel confused, especially when faced with the choice between burning fat or building muscle.
Understanding the Purpose of Exercise
Before deciding which one to do first, you need to first understand the main goal of your training.
If your primary goal is to burn fat or lose weight, then maximizing intensity and calorie burn is a priority. Cardio is known to be an effective method for accelerating energy burn, but it's not the only key component in fat loss.
Meanwhile, for those of you looking to build muscle and increase strength, optimal energy should be focused on weight training. This exercise requires concentration, technique, and considerable effort, so it's best done when your body is still fresh. You can start with basic exercises at home using home weight training equipment , such as barbells and adjustable dumbbells, tailored to your strength level.
If your primary goal is heart health and stamina, then cardio plays a crucial role at the beginning of your workout. However, that doesn't mean you can abandon weight training—a combination is still needed for balanced results.
Also read: 7 Endurance Exercises to Keep Your Body Strong and Less Tired
What Happened When I Did Cardio Back Then
Doing cardio before weight training can help thoroughly warm up the muscles. This can improve blood circulation and flexibility, thereby reducing the risk of injury during weight training. Some people also feel more focused after a light jog or 10-15 minutes of cycling.
However, if overdone, cardio before weightlifting can deplete energy and muscle glycogen stores. As a result, performance during weight training can decline, particularly in terms of strength and muscular endurance. This can hinder muscle growth and result in less than optimal training sessions.
What Happened When I Lifted Weights Back in the Day
Doing weight training first offers significant muscle-building benefits. This remaining energy can be utilized to lift heavier weights and develop more precise technique. As a result, muscle adaptation to the load is maximized.
Intense weight training not only burns calories during the session but also afterward through a process called EPOC (Excess Post-Exercise Oxygen Consumption), meaning the body continues to burn calories even after the session is over. Doing cardio afterward helps maximize fat burning, as glycogen stores have already been significantly depleted during weightlifting.
Correct Order of Exercises
Several studies have shown that training order should be tailored to your primary goal. If you want to increase strength, weight training should come first. If you want to improve aerobic capacity, cardio should be prioritized. The body tends to respond more effectively to the first stimulus given in a training session.
Also read: 8 Effective Forearm Muscle Exercises to Strengthen Your Grip
Order of Exercises Based on Goals
-
If Focus Fat Loss
For those of you looking to lose weight or reduce body fat, a combination of weight training and cardio is the best option. The recommended order in this context is weight lifting first, followed by cardio . Why? Because when weight training is performed first, the body uses muscle glycogen reserves for energy. Once these reserves are depleted, the cardio performed afterward will burn more fat as the primary fuel.
This approach helps boost metabolism and promote more effective fat burning. Furthermore, by starting with the weights, you can ensure that your workout intensity doesn't drop due to fatigue from previous cardio.
-
If Focus Muscle Gain
For those looking to increase muscle mass and strength, weightlifting should be a top priority . This exercise requires full energy and maximum concentration to maintain correct and safe technique. Doing cardio first can actually weaken your performance when lifting weights, as your muscles will already be fatigued.
After weight training, you can add light cardio (such as jogging or a stationary bike) for a short duration, around 10–15 minutes, for example with a stationary bike for light cardio that can be used at home with controlled intensity to maintain heart health without sacrificing the muscle recovery process.
-
If Focus is on Endurance or Stamina
If you're a runner, endurance athlete, or primarily aim to improve your heart and lung stamina, then cardio can be done first . However, make sure that the cardio doesn't exhaust all your energy if you still plan to lift weights at the end of the session.
Tips for Combining Cardio and Weightlifting
Ideal Frequency and Duration of Exercise
You don't always need to combine two types of exercise in one session. If time permits, try separating them on different days. For example, three days of weight training and two days of cardio. However, if you must do them in one session, simply do 10–20 minutes of cardio after weight training, especially if your goal is fat burning.
Also read: Calisthenics vs. Cardio: Which is More Effective for Weight Loss?
Effective Combined Exercises
One way to combine the two efficiently is through methods like circuit training or HIIT (High Intensity Interval Training) . This method combines elements of strength and cardio in an interval pattern, which not only saves time but also increases calorie burning efficiency and improves overall fitness.
Common Mistakes in Arranging Exercise Sequence
Skipping Warm-Up
Many people jump straight into weightlifting or heavy cardio without warming up, which can lead to muscle injury. A light warm-up of 5–10 minutes, such as brisk walking or dynamic stretching, is essential for optimal body preparation. Use a resistance band to warm up to prepare your muscles and increase blood circulation before your main workout.
Excessive Cardio Before Weights
Doing too much cardio early on, especially at a high intensity, can drain your energy and impair your lifting performance. This inhibits muscle growth, reduces strength, and makes training less efficient.
Conclusion
There's no absolute correct order. It all comes down to your primary training goal . If you want to build muscle, prioritize weight training. If you're focused on cardiovascular fitness or stamina, cardio might be the way to go. For weight loss, the best order is weight lifting first, followed by cardio.
Knowing your training goals will help you develop a more focused and effective program. With proper planning and consistency, your desired results will be much easier to achieve without feeling overwhelmed every time you enter the gym.
