Should You Do Cardio Before or After Weights?

If Your Goal Is Building Strength or MuscleIf Your Goal Is Building Strength or Muscle

Do your weights first. Lifting requires energy, focus, and good form. If you burn through your tank on the treadmill beforehand, your lifts will suffer. You’ll fatigue faster, your form will slip, and you won’t be able to push as hard. Save cardio for after, or do it on a separate day entirely.Do your weights first. Lifting requires energy, focus, and good form. If you burn through your tank on the treadmill beforehand, your lifts will suffer. You’ll fatigue faster, your form will slip, and you won’t be able to push as hard. Save cardio for after, or do it on a separate day entirely.

If Your Goal Is Improving Endurance or Burning FatIf Your Goal Is Improving Endurance or Burning Fat

Starting with cardio can work, but keep it light. A 10 to 15 minute warmup on the bike or rower gets your heart rate up without draining you for what comes next. If you’re training for a race or endurance event, prioritize your cardio sessions on their own days so you can give them full effort.Starting with cardio can work, but keep it light. A 10 to 15 minute warmup on the bike or rower gets your heart rate up without draining you for what comes next. If you’re training for a race or endurance event, prioritize your cardio sessions on their own days so you can give them full effort.

If You Just Want to Stay Healthy and Feel Good

Honestly, the order matters less than you think. The best routine is the one you’ll actually stick with. Some people love starting with a run to clear their head. Others want to get their lifting done while they’re fresh. Both approaches work as long as you’re showing up consistently.Honestly, the order matters less than you think. The best routine is the one you’ll actually stick with. Some people love starting with a run to clear their head. Others want to get their lifting done while they’re fresh. Both approaches work as long as you’re showing up consistently.

“Get your heavy lifting done while you’re fresh and let cardio finish the job.”

For most gym goers, weights first and cardio second is the way to go. You’ll get more out of your strength training, reduce your injury risk, and still get the cardiovascular benefits at the end of your session.For most gym goers, weights first and cardio second is the way to go. You’ll get more out of your strength training, reduce your injury risk, and still get the cardiovascular benefits at the end of your session.

Our personal trainers at Core build programs around your goals so you’re never guessing what to do or in what order. Book a free consultation and let’s put a plan together.Our personal trainers at Core build programs around your goals so you’re never guessing what to do or in what order. Book a free consultation and let’s put a plan together.