Cardio BEFORE or AFTER Weights?

When you're serious about your training, every decision can make the difference between progress and stagnation. One of the most common questions asked in the fitness world is whether to do cardio before or after lifting weights.

Let’s break it down based on performance, energy levels, and your specific goals.

Why do cardio first?

If cardiovascular endurance is your main focus, starting with cardio makes sense. You’ll have more energy to push yourself harder during a run or a cycling session when you're fresh. Studies suggest that doing cardio first can improve heart health and enhance aerobic capacity. For athletes aiming to improve stamina, such as runners or footballers, this sequence can boost your endurance performance.

Benefits of cardio first:

Improves aerobic performance by using fresh energy
Warms up the body for overall movement and flexibility
May aid fat loss, depending on the intensity

However, cardio before weights can leave your muscles fatigued, especially if your cardio session is intense. This might reduce your capacity to lift heavier weights, potentially impacting strength gains and hypertrophy. If your goal is muscle building or power, this could be a drawback.

Why do weights first?

For those focused on strength or muscle development, prioritising weight training when your body is at its peak energy level is crucial. When you hit the weights first, you’re able to lift heavier and for longer, maximising your gains. Research supports that strength training first allows you to engage fast-twitch muscle fibres, leading to better strength adaptations over time.

Benefits of weights first:

Maximises energy for lifting heavier weights
Optimises muscle growth and strength gains
Ensures better focus and execution of compound movements

If fat loss is part of your goal, doing cardio after weights can also lead to more efficient fat burning. After lifting, your glycogen stores are lower, so your body may tap into fat reserves during your cardio session.

What’s the best approach for fat loss?

When fat loss is your priority, many experts recommend doing weight training first, followed by cardio. Lifting weights builds lean muscle mass, which in turn increases your resting metabolism. Cardio after weights also burns more fat, as your glycogen levels are depleted, forcing your body to use fat for energy.

Tailoring to your goals

Ultimately, whether you do cardio before or after weights depends on your specific goals.

For endurance-focused athletes: Cardio first might be your best bet to improve stamina and cardiovascular health.
For strength and muscle gain: Start with weights to lift more effectively and make the most of your fresh energy reserves.
For fat loss: Weight training followed by cardio can maximise fat burn while preserving muscle mass.

Optimising your training for peak results

The decision of cardio before or after weights isn’t one-size-fits-all. But if your goal is overall fitness, a mix of both will keep your training balanced and effective. Focus on intensity, consistency, and listening to your body. At the end of the day, it's not just the order that matters, but how hard you push yourself in every session.