The debate over weight training before cardio or after has been going strong in fitness circles for years.

Some people argue that lifting first is essential for building strength, while others believe starting with cardio is better for heart health and overall endurance.

But what does the science actually say about cardio before or after weight lifting, according to personal trainers? Let’s explore the reasons behind this long-standing discussion.

Workout Order: Cardio and Weight Training Explained

Understanding why you exercise can help guide how you structure your workouts. The sequence of exercises can be adjusted depending on your fitness goals and whether you prefer weight training before cardio or after.

At a basic level, the two types of exercise work your body in different ways:

• Cardio Workouts: Referred to as aerobic exercise, it involves sustained activity that raises your heart rate and challenges your endurance.

• Strength Training: Also called anaerobic exercise, it uses short, intense bursts with resistance to build strength over time.

Consider beginning with the workout that feels most demanding, allowing you to give it your complete focus and energy, whether that’s weight training before cardio or after.

When to Do Cardio Before Weight Training

If your goal is to improve stamina and endurance, starting your workout with cardio-based exercises can be especially effective. Here’s how to approach it:

• Training For Endurance Events

Start with cardio when preparing for marathons, long-distance cycling, or triathlons to build lasting stamina. This helps your heart and lungs adapt to sustained activity more efficiently.

• Focusing on Stamina

Kick off your session with aerobic exercises to keep energy levels high and maintain consistent performance. It also trains your body to sustain effort over more extended periods.

• Preserving Muscle Energy

Begin with cardio to prevent fatigue from strength training, making your entire workout more productive. Your muscles stay fresh for lifting heavier weights afterwards.

• Minimising Injury Risk

Doing cardio on fresh muscles reduces the chance of strains and supports quicker recovery. Cardio also warms up joints, reducing stress during later exercises.

When to Do Weight Training Before Cardio

If your goal is to build muscle and lift effectively, start with strength training before cardio if:

• You Want to Maximise Muscle Gains

Lifting first lets you use full energy and proper form to overload muscles effectively. This ensures each set is performed with maximum intensity.

• Preserving Lifting Power Matters

Doing cardio first can tire your muscles, limiting the effort you can put into strength exercises. Starting with weights protects your strength output for key exercises.

• Prioritise Precision and Form

Starting fresh ensures proper technique and full engagement of target muscles. It also lowers the risk of developing poor lifting habits.

• Enhance Mind-Muscle Connection

Beginning with weights allows you to concentrate fully on activating specific muscles. This improves focus on targeted muscles for better long-term results.

Understanding whether cardio or weights first is best for your goals can make a big difference in results.

Combining Cardio and Weight Training

Struggling to choose between cardio and strength training? You don’t always have to pick; you can do both in a single workout.

High-Intensity Interval Training (HIIT) is a popular way to merge the heart-pumping benefits of cardio with the muscle-building effects of strength work. These sessions are typically brief, ranging from 10 to 30 minutes, making them perfect for busy schedules.

Common HIIT exercises include:

• Tabata-Style routines

• Sprints on a treadmill, bike, or rowing machine

• Bodyweight moves like lunges, burpees, jumping jacks, and squat jumps

• Boxing or kickboxing drills

Incorporating HIIT into your routine adds variety, prevents workout boredom, and ensures you’re training both endurance and strength. This approach works well if you’re still figuring out whether cardio before or after weight lifting is best for you.

How Much Cardio and Weight Training Do You Need

A well-rounded fitness plan includes both cardio and strength training, as each serves a different purpose for your overall health. Here’s a guideline for a balanced weekly routine:

Exercise Order Tips for Different Ages

The ideal sequence of cardio and weight training can depend on your age, fitness level, and goals:

• Older Adults: Focus on resistance training first to preserve strength and mobility.

• Younger Trainees: Begin with cardio to improve stamina and cardiovascular fitness.

• Managing Blood Sugar: Weight training before cardio may help maintain steadier blood sugar levels.

Achieve Strength and Balance with Alchemy

We at Alchemy Personal Training help you maximise every workout by recommending the best sequence to match your goals, whether that’s weight training before cardio or after.

Our personal trainers in Wilmslow or Alderley Edge create tailored programs that balance strength and endurance, ensuring your workouts are safe, effective, and designed for long-term results. By focusing on proper technique, structured routines, and sustainable habits, we guide you toward improved fitness, energy, and overall well-being.