Cardio Before or After Weights? Experts Explain

A balanced fitness plan utilizes both cardio and strength training. But deciding whether to do cardio before or after weight training can be confusing.Experts say there are ways to maximize the benefits of both aerobic exercise and weight training Understand the pros and cons of any fitness choice while staying safe and reaching your goals.

Before that, your trainer will guide you through the most efficient workout sequences.

Should cardio be done before or after weight training?

Simply put, it depends on your goals. When it comes to fitness, we typically work towards strength (or muscle size) and endurance (or cardiovascular health). It helps you understand which of these goals are your priorities before deciding whether you should do cardio first or weight training first.

“In terms of the holistic view of exercise, the choice of doing cardio first or weightlifting first comes down to personal goals and attitudes and mindsets,” he explains. Jim White, RDN, ACSM Ex-P, owner of Jim White Fitness & Nutrition Studios. These goals usually come down to building strength or improving endurance.

“You need to prioritize and spend more time and energy on the types of training that will benefit your goals the most,” he explains. Kenta Sekia celebrity health and fitness coach.

So if your main goal is to increase your endurance and focus on weight loss, you should focus on cardio before gaining weight. Also, if your main goal is to build strength and muscle, you should start lifting weights first and doing cardio at the end.

White agrees, explaining that you might consider doing cardio and weightlifting on separate days. Ideally, “cardio and weightlifting should be separated by 24 hours for him to effectively maximize strength and endurance,” he explains.

However, Mr. Seki points out that: HIIT training (which incorporates both strength training and aerobic exercise) is great for those who are short on time and is beneficial for some as it is a way to improve strength and cardiovascular endurance at the same time.

Still not sure what’s right for you? Below, experts explain the benefits of starting your workout with weights or cardio.

weight training before cardio

Strong Points

Lifting weights first makes it easier to focus on growing stronger muscles and gives you more energy to focus on correct form, so you can avoid injury, says White. In addition, White study This suggests that lifting weights first increases the time to exhaustion. This is basically how long it takes before you feel like you can’t continue training anymore.

Seki also explains that doing light to moderate aerobic exercise after strength training can improve circulation and “may reduce muscle soreness” after a workout.

Cons

The downside of lifting weights before cardio is mostly due to goals. Seki recommends not lifting weights first when training for an endurance event such as a long run. “Initially doing moderate to high intensity strength training can fatigue the body and mind and reduce your ability to perform at your best in subsequent aerobic training.”

Do cardio before weight training

Strong Points

Whether or not you do cardio first, both Seki and White agree that low-intensity cardio is a great way to warm up your muscles before high-intensity or strength training. Doing aerobic exercise first helps your muscles be less likely to be damaged, “preparing your heart for more difficult and complex movements, and preparing your heart to pump more blood,” says White.

Another reason to do cardio first is if you want to improve your endurance. By doing so, you’ll “maximize your energy and focus, allowing you to perform at your best in aerobic exercise,” explains Seki.

Cons

If you plan to do intensive strength training, doing cardio first can be a disadvantage. Too much aerobic exercise beforehand can lead to poor performance during strength training. Seki explains that glycogen, the body’s “main fuel source,” stored in muscles during cardio is burned. And consuming too much of this fuel often makes the next workout more difficult and therefore less effective. White added that if you get tired during cardio, you are more likely to injure yourself while lifting weights.