Cardio before or after strength training?

Advise
1

Peter stated in an old AMA that, contrary to what I have heard about conventional knowledge, he lifts after cardio. Could someone please explain the reasoning behind lifting after doing cardio to exhaust your muscles and glycogen stores?

2

Peter’s choice to lift after cardio, contrary to conventional advice, can be explained by his specific training goals and preferences. Doing cardio first may enhance cardiovascular endurance by ensuring the body is freshest for intense aerobic exercise. It can also deplete glycogen stores, potentially increasing fat oxidation during weightlifting, which is beneficial for body composition goals. Additionally, cardio serves as a thorough warm-up, reducing injury risk and preparing muscles for subsequent strength training. This approach may also simulate muscle fatigue conditions, beneficial for athletes needing strength under fatigue. Ultimately, personal preference and workout consistency play crucial roles in determining exercise order, ensuring adherence to his fitness routine.

3

Peter’s approach to lifting weights after cardio is unconventional, but it has its advantages and disadvantages.

Potential Benefits of Lifting After Cardio:

  • Increased Growth Hormone Release: Intense cardio can boost growth hormone levels, potentially aiding muscle repair and growth.
  • Mental Toughness: Exercising through the fatigue of cardio can enhance mental resilience and improve focus during weightlifting.
  • Time Efficiency: Combining both cardio and weightlifting in a single session may be more convenient for some.

Potential Drawbacks:

  • Reduced Strength: Cardio can deplete glycogen stores, potentially impacting strength and power during weightlifting.
  • Increased Injury Risk: Fatigue from cardio might impair lifting form and increase the risk of injuries.
  • Individual Variation: The effectiveness of this approach can vary widely between individuals, depending on personal fitness levels and goals.
4

Whether you do cardio before or after lifting weights depends on your fitness goals. Traditionally, cardio is done first to warm up, but lifting first might help burn fat. Ultimately, the best order is the one you enjoy and stick to. Experiment to see what works for you.

5

So if your primary goal is to build endurance and focus on weight loss, you should focus on cardio before picking up weights. And if your primary goal is to build strength and muscle, you should get your weightlifting in first and finish with cardio.