🏋️‍♀️ Should You Do Cardio Before or After Weights? A Trainer Explains

🏋️‍♀️ Cardio Before or After Weights? (The Best Order for Your Goals) 🏋️‍♀️

It is the classic gym dilemma. You arrive, ready for a great workout. But where do you begin? Should you head to the treadmills to get your heart rate up? Or should you go straight to the weights to build strength? This leads to a very common question.

So, should you do cardio before or after weights? The answer is simple, but it is not the same for everyone. The best order for your workout depends entirely on your primary fitness goal. What is most important to you?

This guide will explain the science behind the best workout order. We will help you structure your gym session for maximum results. As the cooler autumn weather arrives here in Bursa, it's the perfect time to optimize your indoor workouts. Let's get your routine set for success. ✅

If Your Goal is to Build Strength or Muscle...

If your number one goal is to get stronger or to build muscle mass, the answer is clear. You should always do weight training first. This is a non-negotiable rule for anyone focused on strength.

Why is this so important?

Lifting weights requires your maximum power, focus, and energy. Your muscles use a stored form of energy called glycogen to perform these powerful, short bursts of effort. To lift your heaviest and get the most out of your session, your muscles need to be fresh and full of this fuel.

If you do a long cardio session first, you will burn through a significant amount of your glycogen stores. You will also create central nervous system fatigue. This means you will be physically and mentally tired before you even pick up a weight. This will compromise your form, reduce the amount you can lift, and limit your muscle-building results.

If Your Goal is to Improve Cardiovascular Endurance...

If your primary goal is to improve your running or cycling performance, the answer is the opposite. You should do cardio first. This applies if you are training for a 5k, a marathon, or simply want to increase your stamina.

Why should you do cardio first in this case?

Just like with lifting, you want to tackle your main goal when you are fresh. An intense weight training session can fatigue your leg and core muscles. This can negatively impact your running form and your overall performance. You want your full energy reserves to go toward your primary endurance goal. So, hit the treadmill or the bike before you hit the weights.

- If Your Goal is General Fitness or Weight Loss...

This is the most common goal for many people. In this case, the order is a bit more flexible. However, for most people, doing weight training first is still the recommended approach. Here is why.

Better Form and Safety: You are less likely to injure yourself lifting weights when you are fresh and focused. Trying to lift heavy when you are already tired from a long run is a risk.

Metabolic Benefits: When you lift weights first, you use up your stored glycogen. This means that when you do your cardio session afterward, your body may be more inclined to tap into your fat stores for fuel. A short, 5-10 minute cardio session is a great warm-up before lifting. But your main cardio workout should come after.

Can You Do Them on Separate Days?

Yes. For many people, this is the ideal solution. By dedicating certain days to strength training and other days to cardio, you can give your all to each workout. This allows for maximum performance and recovery for both. For example, you could lift weights on Monday, Wednesday, and Friday, and do cardio on Tuesday and Thursday.

So, the next time you ask, "should you do cardio before or after weights?" just think about your main goal. Prioritize your passion, and you will get the best results. 💪