CARDIO VS. WEIGHTS? WHICH SHOULD COME FIRST IN YOUR WORKOUT

One of the most common questions at the gym is, “Should I do cardio before or after weights?” The answer isn’t a simple one-size-fits-all. It all depends on your personal fitness goals, such as whether you’re focusing on fat loss, muscle building or endurance. The sequence of your workout can have a significant impact on your results.

In this blog, we’ll break down the benefits and drawbacks of both approaches, helping you tailor your workout order to your specific goals.

WHAT YOU WILL LEARN

• Cardio First
• Weights First
• Best Order
• Hybrid Training

Estimated reading time: 5 minutes 
 

BENEFITS OF PERFORMING CARDIO FIRST

Who Should Start with Cardio?

• Endurance Athletes: If you’re training for events like marathons or triathlons, building endurance is key. Starting with cardio helps you improve stamina without being tired from weightlifting.
• Fat Loss Seekers: If shedding fat is your goal, starting with cardio will help to burn more calories.
• Cardio-Centric Goals: If your main priority is heart health, starting with cardio allows you to focus on improving your cardiovascular system without fatigue from weight training.

Pros of Doing Cardio First

• Boosts Cardio Endurance: Cardiovascular exercises increase your blood flow and warm up your muscles, reducing injury risk when you start lifting later​.
• Kickstarts Calorie Burn: Doing cardio first keeps your heart rate elevated throughout your workout, helping you burn more calories overall​​.

Cons of Doing Cardio First

• Reduces Strength Performance: You may experience muscle fatigue after cardio, limiting your ability to lift heavier weights and perform at your peak​.
• Less Focus on Weights: If strength training is your priority, you might not have the energy or stamina to focus on form and power during weightlifting​.

WHO SHOULD START WITH WEIGHTS?

If your goals are focused on strength and muscle development, starting with weight training can help maximize your gains. Here’s who may benefit from lifting weights first: starting with weight training can help you maximize your gains. Here’s who benefits from lifting weights first:

• Strength Builders: Those looking to improve their strength should start fresh with weights to push themselves during heavy lifts.
• Muscle Growth Seekers: If your goal is to build muscle mass, starting with weights ensures you have the energy and focus to execute lifts with proper form.
• Post-Workout Fat Burners: By depleting glycogen stores during strength training, you can tap into fat stores when you follow up with cardio.

Pros of Doing Weights First

• Maximizes Strength: Lifting first allows you to push more weight and maintain proper form, which is crucial for strength and muscle gain.
• Post-Workout Fat Burn: Weightlifting depletes glycogen, making cardio more effective at burning fat afterward.
• Better Focus on Form: With full energy and focus, you can concentrate on your technique and prevent injuries during weightlifting.

Cons of Doing Weights First

• Lower Endurance for Cardio: Starting with weights may leave you with less energy to give your best effort during cardio.
• Fewer Calories Burned: Your cardio session may be less intense or shorter due to muscle fatigue from weightlifting.

TAILORING YOUR ROUTINE: HOW TO CHOOSE THE RIGHT ORDER FOR YOU

The right sequence depends on what you want to achieve in your fitness journey. Let’s break it down by goal:

Goal-Based Approach

• For Fat Loss or Endurance: Start with cardio. This lets you focus on raising your heart rate quickly and burning the most calories​.
• For Strength and Muscle Building: Start with weights to maximize the energy you can put into your lifts.

Time and Energy Considerations

Low on time? Begin with the part of your workout that aligns with your primary goal. If you’re short on time, starting with your priority ensures progress in the area that matters most​​.

COMBINE CARDIO AND STRENGTH FOR MAXIMUM RESULTS

You don’t have to choose one or the other! Combining cardio and weights within a single workout can give you the best of both worlds. Steady-state cardio and strength exercises offer a balanced approach to overall fitness.

High-Intensity Interval Training (HIIT)

HIIT workouts are a fantastic way to blend cardio and strength training in one efficient session. Short bursts of intense exercise followed by rest will push your cardiovascular system while engaging your muscles​​.

Full-Body Circuit Training

Circuit training alternates between strength and cardio with minimal rest in between, giving you a well-rounded workout that keeps your heart rate up throughout​​.

Strength Evolution Classes at EōS Fitness

Looking to build muscle and boost strength? Strength Evolution G-Fit Classes at EōS Fitness offer expert guidance and top-tier equipment to help you improve technique and increase strength. Whether you’re new to lifting or aiming to level up, these classes will push you toward your fitness goals.

IT’S YOUR TIME TO DECIDE!

Ultimately, the order of cardio and weights depends on your goals and preferences. Variety can prevent plateaus and keep your workouts exciting by incorporating functional fitness routines.

For Fat Loss or Endurance

Start with cardio to boost your heart rate and maximize calorie burn.

For Strength or Muscle Gain

Begin with weights to get the most out of your lifts.

Experiment with Your Routine

Mix up your routine and see what works best for your body. Variety can prevent plateaus and keep your workouts exciting​.

UNLOCK YOUR POTENTIAL WITH PERSONAL TRAINING

Still unsure about the best routine for your goals? An EōS Fitness Personal Trainer can help you create a workout plan tailored to your specific needs. Sign up for a Complimentary Welcome Workout today and get expert advice on optimizing your workout for maximum results​​.