One of the most common questions in the gym is: Should I do cardio before or after weights? The answer depends on your fitness goals. Whether you aim to burn fat, build muscle, or improve endurance, the right approach can maximize your results. In this article, we’ll break down the pros and cons of each method so you can make the best decision for your workout routine.
Cardio Before Weights: Pros & Cons
Who Should Do Cardio First?
- Endurance Athletes: If your primary goal is to improve cardiovascular endurance (e.g., runners, cyclists), prioritize cardio.
- Warm-Up for Strength Training: A light cardio session (5-10 minutes) before lifting helps increase blood flow and reduce the risk of injury.
Pros
Enhances cardiovascular endurance.
Helps warm up muscles before strength training.
Burns more calories at the start of your workout when energy levels are high.
Cons
May reduce strength and performance for weightlifting.
Can lead to muscle fatigue before heavy lifting.
May interfere with muscle growth if done excessively.
Cardio After Weights: Pros & Cons
Who Should Do Cardio After Weights?
- Those Focused on Strength & Muscle Growth: If your primary goal is to build muscle, prioritize weights first.
- Fat Loss Seekers: Strength training depletes glycogen stores, making post-lifting cardio more effective for fat burning.
Pros
Preserves strength and energy for lifting.
Increases fat-burning potential after depleting glycogen stores.
Allows better muscle activation and growth.
Cons
May be harder to push through cardio if fatigued from lifting.
Can extend workout time significantly.
The Best Approach for Different Goals
1. Fat Loss
Best Option: Strength training first, followed by moderate-intensity cardio.
Why? Weightlifting depletes glycogen stores, helping the body tap into fat for fuel during cardio.
2. Muscle Gain
Best Option: Do weights first and keep cardio sessions short and low intensity.
Why? Lifting heavy requires maximum energy, and too much cardio beforehand can reduce performance.
3. Endurance & Athletic Performance
Best Option: Cardio first, followed by strength training.
Why? Prioritizing endurance ensures optimal performance and adaptation.
Conclusion: What’s Right for You?
If you prioritize strength and muscle growth, do weights first. If cardio and endurance are your focus, start with cardio. And if your goal is fat loss, strength training before cardio can help optimize results.
Bonus Tips
1. If doing both on the same day, keep total workout time under 60-90 minutes to avoid over-training.
2. Consider separate workout days for cardio and weights if time and recovery allow.
“Cardio is not just about burning calories; it’s about strengthening the heart, increasing endurance, and improving overall well-being.”
— Erfun Sadri
Certified Personal Trainer | Fitness Coach
www.Pterfun.com | @erfan