Should You Do Cardio Before or After Weight Training? Here’s What Experts Say

“There is no one size fit all answer”

If you’re someone who likes to mix cardio and weight training in the same workout session, you’ve likely asked yourself: Should I do cardio before or after lifting weights? The answer isn’t as simple as one-size-fits-all—it depends on your goals, fitness level, and the type of workout you’re doing. To clear things up, we turned to expert trainers to weigh in on the debate, and we found there’s one notable exception where cardio first might be the better option.

1. The Case for Weight Training First

For most fitness goals, experts recommend starting with weight training. Why? Strength training requires more focus, energy, and proper form, which can be compromised if you’re already fatigued from a cardio session.

Why Weight First Works

Maximize Strength and Power:

Lifting weights while your muscles are fresh helps you maintain proper technique and lift heavier.

“If building muscle or increasing strength is your primary goal, weight training should come first,” says personal trainer Jessica Monroe.

Avoid Injury

Cardio fatigue can lead to poor form during lifting, increasing your risk of injury.

Better Hormonal Response

Weightlifting first triggers a greater release of muscle-building hormones like testosterone, while cardio first can deplete glycogen stores, leaving you less energized for strength training.

Fact: A 2016 study in the Journal of Strength and Conditioning Research found that participants who lifted weights first had higher power output compared to those who started with cardio.

2. When Cardio First Makes Sense

While starting with weights is generally preferred, one major exception is when your primary goal is improving cardiovascular endurance.

Why Do Cardio First Works in This Case

Prioritize Endurance

If you’re training for a race or want to improve your running or cycling performance, doing cardio first ensures you’re putting your energy into what matters most.

Boost Heart Health

Jumping into a cardio session first can help elevate your heart rate and warm up your body for a more effective workout overall.

Trainer Insight

“If you’re training for a 5K or simply trying to improve your stamina, cardio should take precedence in your routine,” says running coach Sarah Daniels. “Just make sure to adjust your lifting routine to accommodate for any fatigue.”

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3. What Science Says About Combined Workouts

The order of your workout matters because it determines which energy system your body taps into first. Weightlifting relies more on glycogen (stored carbohydrates), while cardio primarily uses oxygen and fat as fuel.

Key Points to Consider

Fatigue Factor

Doing cardio first can deplete energy stores, potentially making your weightlifting session less effective.

Performance Goals

If you’re aiming for maximum performance in one area, prioritize that part of your workout first.

4. Tailoring Your Routine to Your Goals

5. Combining Cardio and Weights Effectively

If you’re determined to do both in one session, here are tips for making the most of your workout:

Keep Cardio Moderate

If you’re doing cardio first, avoid all-out intensity to conserve energy for weights.

Do a Proper Warm-Up

Whether you start with weights or cardio, spend 5–10 minutes warming up to prevent injuries.

Consider Splitting Sessions

If possible, do cardio and weights on separate days or at different times for maximum effectiveness.

Pro Tip

Short on time? Opt for circuit training or high-intensity interval training (HIIT), which combines strength and cardio for a killer workout in less time.

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6. The Bottom Line

For Most People

Weight training first is ideal because it allows you to maximize strength, focus, and results.

The Exception

If your goal is to improve cardiovascular endurance, such as training for a race, starting with cardio makes more sense.

Trainer Wisdom

“There’s no one-size-fits-all answer,” says Monroe. “The best workout is the one aligned with your goals and keeps you motivated. Listen to your body and adjust your routine as needed.”

No matter the order, consistency is key. Whether you start with cardio or weights, showing up and putting in the effort is what matters most. So, lace up, hit the gym, and crush your workout—your way!

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