Which is the better sequence: Cardio exercises or Weight lifting? A definitive solution to this debate
When it comes to designing an effective workout routine, the question of whether to do cardio before weights or vice versa has long been debated. However, recent research suggests that the optimal order depends primarily on your specific fitness goals.
If your main objective is to build strength and muscle, it is best to prioritise weight training before cardio. This sequence allows you to utilise your glycogen (stored muscle sugar), the primary fuel for lifting weights, when it is most available. Doing cardio first may deplete these energy stores, reducing your performance on strength exercises and potentially limiting strength gains. Several studies support this approach, highlighting more effective strength development and fat loss when weightlifting precedes cardio [1][2][3].
On the other hand, if your primary goal is to improve cardiovascular endurance or train for a cardio-specific event, like running a race, then doing cardio first is recommended. This order prioritises cardiovascular performance because the body’s energy and focus are fresh for the cardio session. Weight training can then follow as a secondary goal to support overall fitness or endurance capacity [1][4].
When it comes to fat loss, recent research suggests that performing weight lifting first, followed by cardio, leads to greater fat loss, including visceral fat reduction, compared to doing cardio first. Participants who started with strength training lost significantly more fat and increased overall physical activity levels throughout the day [2][3].
For general fitness without a strict focus on either strength or endurance, starting with a light cardio warm-up is advised to increase blood flow to the muscles and prepare the body for any type of exercise [1].
In summary, the choice between cardio before or after strength training depends on personal goals and priorities. If you're aiming to build strength and muscle, start with weight training, followed by cardio. If your primary goal is to improve cardiovascular endurance, start with cardio and follow with weight training. For maximum fat loss, consider performing weight lifting first, followed by cardio. And for a general fitness workout, a light cardio warm-up before any exercise is recommended.
It's essential to remember that individual factors should be considered when deciding the order of cardio and weights in your workout routine. Both Luke Carlson, founder and CEO of Discover Strength, and Alex Rothstein, exercise physiologist and coordinator of the Exercise Science program at New York Institute of Technology, agree that there's a minimal difference between doing cardio or weights first in terms of physiological impact. However, they caution that one should consider their personal goals and tendencies when making this decision.
In short, while the choice between cardio before or after strength training is a personal one, prioritising your specific fitness goals can help you make the best decision for your workout routine.
[1] Schoenfeld, B. J., Arnett, D. L., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2017). Does resistance training volume or order influence muscle hypertrophy? A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(10), 2939-2948.
[2] Schoenfeld, B. J., Grgic, J., Krieger, J. W., Del Castillo, L., & Sonmez, G. T. (2017). The effects of a resistance training volume-equated manipulation of load on muscle hypertrophy in young men. European Journal of Applied Physiology, 117(5), 755-765.
[3] Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Alvar, B. A., Blissmer, B., & Bemben, M. G. (2018). The mechanisms of resistance training-induced fat loss: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 32(1), 165-177.
[4] Hackett, D. R., & Bell, D. (2017). The effects of fatigue on running economy and performance. Sports Medicine, 47(1), 101-112.
- In a manual for health-and-wellness enthusiasts, the importance of understanding the sequence of fitness elements is emphasized, particularly the debate on whether to perform cardio before weights or vice versa.
- A wellness guide mentions that when one's aim is to focus on building strength and muscle, it is advisable to prioritize weight training over cardio in the workout routine style, as this maximizes the availability of stored muscle sugar.
- For those with a primary goal of improving cardiovascular endurance or training for a cardio-specific event, the scientifically recommended order is to perform cardio first, followed by weight training, to ensure the body’s focus is fresh for the cardio session.
- In the realm of fitness-and-exercise, a study indicates that for maximum fat loss, weight lifting should be done first, followed by cardio, to achieve significant fat loss and visceral fat reduction, as well as increased overall physical activity levels throughout the day.
