Uncover the optimal sequence for your workouts: should you prioritize cardio or strength training? Explore how the order of your exercises can influence fat loss, muscle development, endurance, and recovery. Discover expert insights on effectively balancing aerobic activity with strength training for remarkable fitness outcomes.
This age-old debate—cardio or strength training first—frequently sparks discussions. As a seasoned personal trainer, I’ve encountered this question many times, and opinions vary widely.
Some argue that initiating a workout with cardio enhances caloric expenditure and endurance, while others maintain that focusing on weightlifting first boosts strength and muscle gains.
So, what’s the truth?
The answer depends on your individual fitness objectives, preferences, and overall regimen.
Let’s delve into both perspectives, examining the science behind each side to help you make a well-informed decision that aligns with your goals!
A Case for Prioritizing Cardio Before Weight Lifting
Many fitness enthusiasts advocate for starting with cardio to better achieve their fitness aspirations.
Here are some reasons why people often choose to do cardio first:
- Some find cardio more enjoyable, preferring to complete it before tackling weights.
- Others feel that cardio serves as a gentler warm-up compared to lifting weights.
- Many find that their mental focus sharpens during cardio, leading to more effective strength training sessions afterward.
What do the experts suggest?
According to specialists, it’s crucial to align your exercise order with your fitness goals. If your primary objectives include improving aerobic fitness or shedding body fat, starting with cardio might be the best choice. This way, your full energy is channeled into cardio, enhancing the quality of your workout.
This consideration is particularly important for those training for events like 10K races, half marathons, or triathlons, where maximizing your cardio performance is vital.
For inspiration, consider trying some of my favorite cardio workouts designed for weight loss!
A Case for Weight Lifting Before Cardio
Conversely, some individuals believe that beginning with strength training prepares their bodies for a more productive cardio session.
Many find that performing weight exercises enhances their range of motion and flexibility, which can be beneficial during subsequent cardio workouts.
Some may prefer to get their strength training done so they can enjoy their cardio sessions without distractions.
What do fitness experts say on this side of the argument?
Proponents of lifting weights first argue that strength training effectively depletes glycogen stores, prompting the body to utilize fat for fuel during cardio. This method may lead to greater overall calorie expenditure, particularly from fat.
However, it’s essential to note that evidence supporting this claim remains somewhat inconclusive.
Additionally, those who advocate for weightlifting first caution that performing cardio beforehand can lead to fatigue, compromising form during strength exercises like squats and lunges. If your main goal is to increase muscle strength, focusing your best energy on strength training is advisable.
If you’re eager to improve your strength training techniques, consider my guide tailored specifically for women over 50!
Cardio versus Weights First: Knowing Your Goals
The most crucial factor when determining whether to prioritize cardio or weights is your specific fitness objectives. Examine the goals listed below to find your best fit:
| Choose Cardio Training First If Your Goals Are: | Choose Strength Training First If Your Goals Are: |
|---|---|
| Increase aerobic capacity | Build muscular strength |
| Lose body fat | Potentially burn more fat calories (evidence is still unclear) |
| Train for a 10K or half marathon | |
| Prepare for a bike race | |
| Train for other cardio events |
Adopting a Hybrid Approach
If you find it challenging to determine whether to start with cardio or strength, consider employing a hybrid strategy.
You might alternate your workout focus week by week—prioritizing strength training one week and cardiovascular exercises the next. Alternatively, dedicate specific days solely to either cardio or strength training. This approach allows you to focus your energy more effectively and can lead to shorter, more efficient workouts!
Incorporating HIIT into Your Routine
To optimize your workouts further, consider integrating HIIT (high-intensity interval training). This technique combines both cardio and strength exercises into a single session.
HIIT not only maximizes your workout effectiveness but also ranks among the fastest fat-burning methods available. I’m such a proponent of HIIT that I penned a complete guide exploring its benefits, particularly during menopause.
Check out my guide for beginners and dive into these exciting HIIT workouts!
Stay Energized with Electrolyte Supplements
To ensure your energy remains high throughout your workout, consider sipping on an electrolyte supplement before or during exercise!
Since I began focusing on replenishing electrolytes, such as salt, I’ve noticed a tremendous boost in my energy levels throughout my workouts and beyond!
For a reliable brand, check out my full review of LMNT electrolyte supplements—it’s the one I trust!
The Final Verdict
Your consideration of workout order is a positive sign of your commitment to your fitness journey, putting you ahead of many individuals. Remember, the ultimate goal is to remain active!
If you’re consistently exercising, the specific order may not make a significant difference in your overall results.
As Dr. Edward R. Lasowski states, “Whether you do weightlifting before or after an aerobic workout is up to you. Research hasn’t definitively shown that one way is better than another.”
This sentiment is reinforced by findings from a study published in the Journal of Strength and Conditioning Research, which evaluated the significance of exercise order. The research concluded that the sequence doesn’t drastically impact results—increased lean body mass, VO2max, and strength were notable across the board. Ultimately, fat loss was primarily linked to improved nutrition habits.
