Cardio Before or After Weightlifting? What’s More Effective

The answer depends on your goals, but both approaches have distinct benefits:

Benefits of Doing Cardio Before Weights:

• Improved cardiovascular endurance: Starting with cardio can help enhance aerobic performance, especially if you’re training for events like running or cycling.

• Increased calorie burn early in the workout: If you prefer to burn more calories upfront or use cardio to warm up your body, this approach can be effective.

• Better warm-up and joint mobility: Moderate-intensity cardio before lifting helps loosen joints and prepare your muscles for resistance training.

When to choose it:

You’re training for endurance or aerobic events

You want to focus on heart health or stamina

You use cardio primarily as a warm-up for joint mobility

Benefits of Doing Cardio After Weights:

• Preserve strength and power output: Lifting weights first ensures you’re not fatigued and can perform with maximum intensity.

• Greater post-exercise fat burn (EPOC): Studies show doing weights first increases post-exercise oxygen consumption, leading to prolonged calorie burn.

• Optimized muscle-building potential: When your energy is fresh, you’re more likely to lift heavier and build more lean mass.

  
  

When to choose it:

Your goal is fat loss or body composition

You prioritize strength and muscle gains

You want to take advantage of increased fat oxidation post-lifting

Lift first if strength, hypertrophy, or fat loss is your main goal.

Cardio first if endurance or heart health is your priority.

References:

Schuenke MD et al. J Strength Cond Res. 2011.

Spineti J et al. J Sports Med Phys Fitness. 2010.