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Cardio Before or After Weights: What’s Best for Your Fitness Goals?

Cardio Before or After Weights: What’s Best for Your Fitness Goals?

20/06/2025

If you’ve ever stood in the gym wondering, “Should I do cardio before or after weights?” — you’re not alone. This common fitness question has sparked debates among gym-goers, trainers, and athletes for years. And the answer isn’t as simple as one-size-fits-all.

The order in which you perform your workouts can significantly impact your results, whether your goal is to burn fat, build muscle, or improve endurance.

In this guide, we’ll break down exactly when to do cardio before or after weights depending on your goals. No fluff, just science-backed strategies you can start using today. Let’s get into it!

Understanding the Basics: cardio before or after weights

What Is Cardiovascular Exercise?

Cardio, short for cardiovascular exercise, is any activity that gets your heart pumping and blood flowing. Think running, cycling, swimming, or even dancing.

Benefits of Cardio:

Burns calories fast
Strengthens your heart and lungs
Boosts mood and energy
Helps in fat loss

Types of Cardio Workouts:

Low-intensity steady state (LISS): Like walking or light cycling
High-intensity interval training (HIIT): Short bursts of intense effort followed by rest
Moderate-intensity cardio: Like jogging or aerobic classes

What Is Resistance/Weight Training?

Weight training builds muscle, improves bone density, and revs up your metabolism even when you’re not working out.

Benefits of Strength Training:

Builds lean muscle
Increases metabolism
Enhances body shape and tone
Supports joint health

Different Forms of Weightlifting:

Free weights (dumbbells, barbells)
Machines
Bodyweight exercises
Resistance bands

The Science Behind Workout Order

How Exercise Order Affects Performance

Your body has limited energy. Whatever you do first, you’ll likely do “cardio before or after weights” it with more intensity and better form. If you do cardio first, your legs might be tired by the time you reach the squat rack.

Energy System Utilization

Cardio first: Taps into glycogen quickly, leaving less for strength work.
Weights first: Uses stored muscle glycogen for explosive movements — cardio becomes more fat-burning after.

Hormonal Impact of Cardio vs Weights

Cardio can increase cortisol (the stress hormone), which, in high amounts, may hinder muscle growth.

Goal-Oriented Strategies

Goal 1 – Fat Loss

Best Order: Weights before cardio
Why? Because lifting burns glycogen and primes your body to “cardio before or after weights” burn fat during cardio.

Sample Routine:

30 mins weight training
20 mins moderate-intensity cardio

Goal 2 – Muscle Gain

Best Order: Always weighs first
You want maximum energy for heavy lifts.

Sample Routine:

45 mins of heavy weightlifting
Optional 10-15 mins light cardio cool down

Goal 3 – Endurance Improvement

Best Order: Cardio first

Sample Routine:

30-45 mins cardio

When to Do Cardio Before Weights

If Your Priority is Cardio Performance

Training for a race? Then run first. You’ll be freshest and perform better.

For Warm-Up and Injury Prevention

When to Do Weights Before Cardio

If Strength Gains Are Your Goal

You’ll lift heavier, with better form, and see faster gains in “cardio before or after weights” muscle and strength.

To Maximize Lifting Power

Your legs are toast! Always hit the weights first if you’re training seriously.

Combined Workouts – Pros & Cons

Full-Body Circuit Training

These sessions mix cardio and weights — great for “cardio before or after weights,” burning fat and building muscle quickly.

Time-Saving but Energy-Draining

They’re efficient, but you may not hit your peak performance for either cardio or weights.

Weekly Programming Tips

Splitting Cardio and Weights by Day

Try weights on Mon/Wed/Fri and cardio on Tue/Thu/Sat. This lets your body recover better, “cardio before or after weights” and reduces fatigue.

Two-a-Day Workouts for Advanced Trainers

Do cardio in the morning and weights in the evening — or vice versa. Great for athletes, “cardio before or after weights“, but not for beginners.

Mistakes to Avoid

Overtraining

Too much of both leads to burnout, injuries, and plateaus. Listen to your body.

Ignoring Recovery

Your muscles grow while you rest, not when you train. Prioritize sleep and rest days.

Not Aligning With Your Goals

Cardio-first is great — but only if it aligns with your fitness goals. Random training gets random results.

Conclusion

It depends on your goal. Want to lose fat? Do weights first. Trying to run a marathon? Hit cardio first. Want to build serious muscle? Lift before anything else.

Fitness isn’t one-size-fits-all. Understand your goals, listen to your body, and adjust your workouts accordingly.