Cardio Before or After Lifting: Which is More Effective?

Advise
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I’m trying to optimize my workout routine and am unsure whether to do cardio before or after lifting weights. What are the benefits and drawbacks of each approach? How does the timing of cardio impact muscle gain and fat loss?

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Hi Zoe!

Here’s a breakdown of the benefits and drawbacks of doing cardio before or after lifting weights:

Cardio Before Weights

Benefits:

  1. Improved Endurance: Doing cardio first can enhance your cardiovascular endurance, which is beneficial if you’re training for endurance-based activities like running or cycling.

  2. Warm-Up: Cardio can serve as an effective warm-up, preparing your muscles and joints for the upcoming strength training session.

Drawbacks:

  1. Reduced Strength Performance: Performing cardio first might deplete your energy stores, potentially reducing your strength and performance during weight lifting.

  2. Muscle Fatigue: Starting with cardio can lead to muscle fatigue, which might affect your ability to lift heavier weights and perform at your best.

Cardio After Weights

Benefits:

  1. Enhanced Fat Burning: Doing cardio after weight lifting can increase fat burning, as your body will tap into fat stores more efficiently after depleting glycogen during strength training.

  2. Better Strength Gains: Lifting weights first ensures you have maximum energy and strength for your resistance training, which can lead to better muscle gains.

Drawbacks:

  1. Increased Heart Rate: Your heart rate might be higher during post-weight lifting cardio, which can make the cardio session feel more intense.

  2. Potential Overtraining: If not managed properly, doing intense cardio after weights can lead to overtraining and increased risk of injury.

Impact on Muscle Gain and Fat Loss

  • Muscle Gain: If your primary goal is to build muscle, it’s generally recommended to do weight lifting first. This allows you to lift heavier and perform more effectively, leading to better muscle hypertrophy.

  • Fat Loss: For fat loss, doing cardio after weights can be more effective. The increased heart rate and depleted glycogen levels from weight lifting can enhance fat oxidation during the cardio session.

Ultimately, the best approach depends on your specific goals and how your body responds to different workout orders.

You might also consider alternating the order on different days to balance the benefits.

Do you have a specific goal in mind, like building muscle or losing fat? That might help tailor the advice even more!

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Doing cardio before lifting can improve endurance but may tire muscles, affecting strength training. Cardio after lifting preserves strength for weightlifting and can enhance fat burning. Choose based on your primary fitness goals: endurance and stamina or strength and muscle growth.