In the field of fitness, the conundrum of whether you should do cardio before or after strength training has been a long-standing problem. Some exercisers quickly indulge in cardio to get it out of the way, while others prioritize strength training when their energy levels are at their peak. So, how does one decide the order of their workout routine?
Deciding on your cardio and strength training sequence
Based on common fitness goals, here’s how to determine whether to do cardio before or after weights:
- Looking for durability? Perform cardio before weights.
- Are you aiming for fat loss and weight reduction? Choose cardio after weights.
- Do you want to gain strength? Do cardio after weights.
- On upper body strength training days, you can do either first.
- On lower body strength training days, do cardio after weights.
- If your goal is general fitness, start with the one you like less.
Now that we’ve covered the basic tips, let’s explore the details of combining cardio with weight training for maximum benefits.
Frequency of cardio and weight training
“The US Department of Health and Human Services recommends that adults do at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week and strength training at least twice per week.” However, allocation depends on individual goals and timing.
Personally, I would recommend adding an extra day of strength training as twice a week isn’t really going to get you to your goals very quickly. However, weight training three times a week is a very effective strategy for building that muscle mass and burning body fat. For cardio, depending on your energy levels low intensity exercises can be done daily. Higher intensity exercises should be approached with caution, especially if you’re just starting out, and you should rest enough afterwards to encourage muscle repair and growth.
To give you an idea, your weekly schedule might look like this:
- Weight training: 2-4 times a week
- Low intensity cardio: 5-7 times per week
- Moderate cardio: 3-4 times a week
- High Intensity Cardio: 1-3 times per week
The length of your cardio sessions also depends on your fitness goals. For example, if you’re aiming for strength improvements, your cardio should be limited to a 10-15 minute warm-up. However, if your goal revolves around overall fitness and health, there is no real limit, other than physical and program limitations.
Can cardio and weights be done on the same day?
Traditional training guidance suggests alternating workouts—cardio one day, followed by weight training the next, or vice versa. However, there’s no reason why both can’t be done in the same workout or split into two sessions on the same day.
High-intensity workouts that combine strength and cardiovascular training produce results in less time without negative physiological effects, according to a study published in The Journal of Strength and Conditioning Research.
If you decide to do two separate workouts in one day, we’d advise leaving an eight-hour recovery period between your high-intensity cardio and lifting weights. This is because the body doesn’t naturally adapt (ie, get stronger, faster, develop more endurance) until after training, so constantly stressing it with exercise can hinder your progress.
A combination of cardio and weight training based on your fitness goals
For Strength…Do Cardio after weight training
The logic behind this is simple. Lifting heavy weights requires a lot of physical and mental energy. Therefore, it is essential to focus on proper lifting to avoid injury.
“The best type of cardio to combine with weight training is low-intensity cardio.”
This view is also supported by science. Research shows that when participants ran or cycled before strength training, they were able to perform fewer repetitions compared to those who only did strength training. Another study found that muscle strength decreased during weightlifting after treadmill running, while heart rate and rate of perceived exertion increased significantly.
For weight loss…Do cardio after weights
A study published in Medicine & Science in Sports & Exercise found that cardio after weight training burns more fat in the first 15 minutes of cardio than starting with cardio and then lifting.
Also, resistance training was found to be more likely to reduce a type of heart fat linked to cardiovascular disease, compared to aerobic exercise, according to a 2019 JAMA Cardiology study.
Key Term: EPOC, or excess post-exercise oxygen consumption, refers to the calories your body burns to help you recover from your workout. Anaerobic workouts, which use fast-twitch muscles, are better at stimulating EPOC.
To improve cardiovascular endurance…Do cardio before weights
If you’re training for a race, lifting weights before exercise could decrease your endurance. A study published in the journal Applied Physiology Nutrition and Metabolism found that participants experienced greater running impairment when they did strength training before running, compared to the group that ran first.
So weights before cardio or cardio before weights? The bottom line.
Both strength training and cardio should be part of your workout routine, and you can do both in a single session. Your fitness goals will help you decide whether to do cardio before or after weights, and if you follow the tips in this article you should be hitting your goals in no time with little risk of injury. Always listen to your body if you are experiencing severe pain, make sure you stop and rest, and if you can, then we recommend joining a personal trainer who can help educate you on the best practices for whatever goals you may have.
