Should You Do Cardio or Weights First

Should You Do Cardio or Weights First

Should You Do Cardio or Weights First: Finding the Right Fitness Balance

When it comes to achieving your fitness goals, finding the right balance between cardiovascular exercise and strength training is essential. Both cardio and weights offer unique benefits, and the order in which you perform them can significantly impact your workout results. This article aims to explore the age-old question: Should you do cardio or weights first?

Understanding Cardiovascular and Strength Training

Before delving into the debate, it’s crucial to understand what each type of exercise entails.

What is Cardiovascular Exercise?

Cardiovascular exercise, often referred to as cardio, is any activity that elevates your heart rate and improves cardiovascular endurance. Activities like running, cycling, swimming, and dancing fall under this category. Cardio workouts primarily focus on improving the efficiency of your heart and lungs, leading to better oxygen circulation in your body.

What is Strength Training?

Strength training involves resistance exercises that target specific muscle groups to build strength and increase muscle mass. Weightlifting, bodyweight exercises, and resistance band workouts are examples of strength training. This form of exercise helps to tone and sculpt your muscles, enhancing overall physical performance.

The Benefits of Cardio First

Starting your workout with cardio can be advantageous for various reasons:

Improved Cardiovascular Endurance

Performing cardio first allows you to maximize your energy and focus on elevating your heart rate. As a result, your cardiovascular endurance improves, benefiting your heart health and stamina.

Enhanced Warm-up for Strength Training

Cardio serves as an effective warm-up for strength training. By getting your blood pumping and muscles activated, you reduce the risk of injuries during weightlifting.

Fat Burning Potential

Engaging in cardio before strength training may enhance your body’s fat-burning potential. During cardio exercises, your body taps into its glycogen stores for energy, making it more likely to burn fat during the subsequent strength training session.

The Advantages of Weights First

On the other hand, starting with strength training also comes with its set of benefits:

Increased Muscle Building

When you begin with weights, your muscles are fresh, allowing you to lift heavier and stimulate greater muscle growth.

Strength Enhancement

Prioritizing weights can lead to significant improvements in your overall strength, making it easier to lift objects in your daily life and perform better in sports activities.

Energy Preservation

Strength training requires a considerable amount of energy and focus. By tackling it first, you ensure that you have enough energy reserves to complete your weightlifting routine effectively.

The Order Matters: Science and Expert Opinions

The debate over cardio-first or weights-first has been a subject of interest for researchers and fitness experts alike.

Research on Cardio-First Approach

Some studies suggest that performing cardio before strength training may lead to reduced strength gains. This phenomenon is known as “interference effect,” where the fatigue from cardio may hinder optimal performance in weightlifting. However, the impact of interference effect varies from person to person.

Expert Recommendations for Weights-First Approach

Fitness professionals often advocate for starting with strength training, especially for those seeking muscle building and strength gains. The logic behind this recommendation is that weightlifting requires higher intensity and focus, which can be compromised if performed after a cardio session.

Finding Your Fitness Balance

Ultimately, the ideal approach depends on your individual fitness goals, time constraints, and listening to your body.

Individual Fitness Goals

Consider your primary fitness objectives. If you aim to improve cardiovascular endurance or train for a marathon, cardio-first might be the better choice. On the other hand, if you want to build muscle and increase strength, starting with weights may be more suitable.

Time and Convenience

Factor in your schedule and how much time you can allocate to your workouts. If you have limited time and want to do both cardio and weights, consider alternating days or incorporating both in a single session.

Listening to Your Body

Pay attention to how your body responds to different approaches. Some individuals may perform better with cardio-first, while others may find weights-first more beneficial. Experiment and find the routine that works best for you.

Combining Cardio and Weights: Alternating Days

If you prefer to do both cardio and weights but separately, you can follow an alternating day approach. Designate specific days for cardio workouts and others for strength training. This approach allows you to focus entirely on each exercise without compromising performance.

Combining Cardio and Weights: Same-Day Sessions

For those who prefer a full-body workout, combining cardio and weights in the same session is an option. However, ensure you have enough energy and time to perform both types of exercises effectively.

Overcoming Plateaus and Boredom

To prevent plateauing and maintain motivation, it’s essential to keep your workout routine fresh and exciting.

Switching Up the Routine

Change your exercises periodically to challenge different muscle groups and avoid getting stuck in a fitness plateau.

Trying New Activities

Incorporate new forms of cardio and weightlifting to keep your workouts enjoyable and engaging.

The Importance of Proper Form and Technique

Regardless of the order you choose, always prioritize proper form and technique during your workouts. This practice minimizes the risk of injuries and ensures you receive the maximum benefits from your exercises.

Addressing Safety and Injury Concerns

Safety should be a top priority during any workout regimen.

Proper Warm-up and Cool-down

Regardless of whether you start with cardio or weights, always warm up before exercising and cool down afterward. This routine prepares your body for physical activity and helps prevent injuries.

Seeking Professional Guidance

If you’re new to exercise or unsure about proper techniques, consider working with a certified fitness trainer. They can design a personalized workout plan and guide you safely through your fitness journey.

Listening to Your Body: Rest and Recovery

Don’t forget the significance of rest and recovery in your fitness routine.


1. Can I do cardio and weights on the same day?

Yes, you can do both cardio and weights on the same day, but it’s essential to manage your energy levels and prioritize proper form.

2. Is it better to do cardio or weights for weight loss?

Both cardio and weights can contribute to weight loss. The most effective approach is to combine both types of exercises for optimal results.

3. Should beginners start with cardio or weights?

Beginners can start with either cardio or weights, depending on their goals and preferences. It’s crucial to start slowly and gradually increase the intensity of the workouts.

4. How often should I do cardio and weightlifting?

The frequency of cardio and weightlifting depends on your fitness level and goals. Aim for at least three to five sessions per week, combining both types of exercises.

5. Can cardio and weights help in improving overall health?

Yes, incorporating both cardio and weights into your fitness routine can lead to improved overall health, including better cardiovascular health, muscle strength, and enhanced mood.


The debate over whether to do cardio or weights first remains a subject of interest in the fitness world. Ultimately, the decision depends on your individual fitness goals and preferences. Combining both types of exercise can offer comprehensive benefits and help you achieve a well-rounded fitness routine. Remember to prioritize safety, proper technique, and recovery in your journey to a healthier and fitter lifestyle.

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