When Doing Cardio Before Weights Helps Your Workout and When Lifting Weights Works Better

While cardio and strength training are incredible for your health, the order in which you do them has some implications.

A short cardio session before lifting weights is a great way to warm up, increase blood circulation, and prepare your body for strength work. Whether you do cardio before weight training ultimately depends on your goals. Here’s how to decide:

• For a quick warm-up: Just 10 minutes of cardio is enough to prepare your muscles for weight training.
• For better endurance: Doing cardio first ensures that you are fresh and able to work at full aerobic capacity.
• For better heart health: Prioritizing cardio before strength training promotes cardiovascular benefits.
• For maximum strength gains: Doing cardio beforehand can reduce power slightly, so lift first if strength is your primary goal.
• For options with or without equipment: Use the elliptical, bike, rower or stepper, or just go for a brisk walk or run.

Doing cardio after strength training is often the wisest choice when your goal is to maximize power, maintain good form, and make your workout as effective as possible. Here’s why saving cardio for last can be beneficial:

• For maximum strength gains: Lifting first ensures that you use all of your energy reserves for proper form and performance.
• For better use of glycogen: Strength training before cardio prevents early glycogen depletion, keeping your power output higher.
• For fat loss goals: Doing cardio after weight training can encourage your body to tap into fat stores once glucose is already reduced.
• For better concentration: Strength training requires more mental precision, so tackling it first helps maintain technique and intensity.

Combining cardio and strength in the same workout can be an effective way to increase both endurance and power. Hybrid formats, like HIIT, pack a lot into a short time, but they also require smart pacing and recovery. Key points to keep in mind:

• To save time: The combination of cardio and weights allows you to train several physical qualities in one session.
• For balanced gains: Hybrid workouts can improve both muscular strength and cardiovascular endurance.
• For higher training stress: Intense combinations like HIIT can put a strain on the body and increase fatigue or pain.
• For injury prevention: Monitor your intensity and technique to avoid overtraining and maintain good form.