Should You Do Cardio Before or After Weightlifting?

Unless you have the luxury of working out multiple times a day, combining weight training and cardio in one session is a common necessity. But which should come first: cardio or weights?

The Evolving Fitness Wisdom

Traditionally, gym wisdom held that cardio might undermine muscle gains, while building muscle was thought to impede cardiovascular performance. However, recent research has debunked these myths. Studies have shown that cardiovascular exercise can enhance muscle gains, and strength training can improve cardiovascular performance. For instance, long-term aerobic exercise is linked to greater muscle strength, and lifting weights can improve VO2 max in endurance athletes.

Both cardio and weight training offer distinct health benefits that are essential for overall well-being. A 2022 study in the British Journal of Sports Medicine revealed that combining both types of exercise reduces the risk of mortality more than performing either alone. The focus has shifted from choosing one over the other to effectively integrating both based on your goals.

How to Choose: Cardio or Weights First?

Deciding whether to do cardio or weights first depends on various factors such as fitness level, exercise experience, goals, and available workout time. While there are ways to combine both, like high-intensity interval training (HIIT) and circuit training, the general recommendation is to lift weights first and do cardio afterward.

Why Lift Before Cardio?

Strength training typically involves external loads (like barbells, dumbbells, or resistance bands) and carries a higher risk of injury, especially if muscles are pre-fatigued from cardio. Performing cardio first can impair your ability to lift as much weight or complete as many reps, diminishing the effectiveness of your strength workout.

Starting with weights ensures your muscles are fresh, allowing you to lift heavier and stimulate muscle growth more effectively.

What If Cardiovascular Endurance Is Your Goal?

If improving cardiovascular endurance is your primary goal, doing cardio first might seem logical. However, lifting weights before cardio doesn’t significantly increase injury risk, which is a crucial consideration. While lifting first might slightly reduce your aerobic performance, it ensures safer and more effective strength training. For optimal results, consider doing cardio and strength training on separate days.

Exceptions to the Rule

Warming Up

A brief cardio warm-up before any workout (strength or cardio) is beneficial. It increases blood flow, excites your nervous system, and enhances mental focus, preparing your body for the workout.

Combining strength and cardio in the same session through HIIT or circuit training is also effective. These methods keep your heart rate elevated and metabolism high while challenging your muscles, offering the benefits of both cardio and strength training. However, limit high-intensity cardio sessions to two or three times per week to allow adequate recovery. On other days, focus on strength training and lower-intensity cardio.

Ultimately, whether you do cardio before or after weights depends on your specific goals. For general fitness, starting with strength training and following up with cardio is advisable. Tailoring your workout routine to include both types of exercise will help you achieve balanced fitness, optimize performance, and maintain overall health. For personalized workout plans, consider consulting with a personal trainer to ensure your regimen is well-rounded and effective.