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Written by 10:01 am Cardio, Fitness

Should You Do Cardio Before Or After Weights?

Finding out the answer to the argument that questions whether cardio before or after weights remains a mystery. Also, due to differences in opinions in the health and wellbeing industry, the validity of this question is hidden. Fitness enthusiasts striving for various objectives find themselves a bit confused when involved in his debate. Their motives for increasing strength or improving endurance are left unanswered.

Some insist on warming up with cardio first, while others recommend the opposite. The sequence in which you perform workouts might significantly impact your fat loss goals. Professionals with expertise, such as doctors and trainers, are the ones who can solve this fitness conundrum. To address the question “whether cardio before or after weights?” Let’s investigate and choose the best course of action.

The Great Debate: Cardio or Weights as the Starter?

1. Cardio before weightlifting can improve endurance and energy levels during workouts.

2. Prioritizing cardio first is ideal for those with specific performance goals.

3. Starting with cardio increases blood flow to muscles, enhancing overall workout effectiveness.

4. Since runners aim to maximize speed, quality running before weight training works best for them.

5. Cardio before weights supports better endurance and performance in activities like running.

6. Aligning exercise order with individual fitness goals and priorities is essential.

7. Beginners should consult fitness professionals to determine the best workout sequence.

8. Remember to include a light warm-up before any exercise to prepare the body.

cardio before or after weights for fat loss

Source: Pexels

Advantages of practicing cardio after weightlifting

1. The primary benefit of weight lifting is expanding muscle strength, particularly in the lower body.

2. Lifting weights while well stocked with glycogen enhances energy and performance.

3. Cardio increases fat burning after weightlifting because it lowers glycogen levels.

4. It lessens tiredness, enhances exercise efficiency, and decreases the chance of damage.

Cardio and Weight Training Frequency Explained

Should you perform cardio before or after weights? This can be answered by applying the advice from most professionals and trainers with extensive experience in the fitness sector. In general, weekly goals should include 150 minutes of moderate cardio. In other cases, 75 minutes of intense cardio combined with two sessions of weight training works best. You can split up these exercises depending on your schedule and objectives. 

Experts advise weight training thrice a week for the best fat loss and muscle growth results. At the same time, moderate and high-intensity cardio’s frequency must stay low to prevent overtraining. Although, low-intensity cardio can be done every day. For strength improvements, keep sessions brief and modify them according to your fitness goals and time constraints.

Depending on your fitness objectives, consider doing any of it in the first place. However, cardio should come first if you want to increase endurance. Start by using weights to develop your muscle strength. The order is less important if your objective is overall fitness.

However, some research indicates that lifting weights before cardio increases fat burning. This is good for people trying to lose weight in their fitness journey. Instead, mix both of these—weights before or after cardio—to solve any of the scenarios above.

To clear up any confusion you may have had, refer to the things mentioned below. These are the following:

1. Before choosing whether to perform cardio before or after weights, decide your fitness objectives: cardio to build endurance; start with weights to build muscle strength.

2. The sequence in which you do weights and cardio is less important for overall fitness.

3. Cardio is an excellent place to start for weight loss, but weights are a good place to start for weight maintenance.

4. Give top priority to the workout to help you reach your maximum energy and performance goals.

5. always start with a brief, low-intensity cardio warm-up to prepare your muscles for any workout.

6. Try out several sequences to see what suits your tastes and needs the best.

7. To observe improvements in your fitness, have fun when working out, and be persistent.

weights before or after cardio

Source: Pexels

To Sum It Up

Finally, your tastes and fitness objectives will determine the optimal strategy for deciding whether to perform cardio before or after weights. You can find the approach that works best for you once you have read the whole informative blog brought to you after plenty of research and consideration. 

You can add value to your daily workout regimen by trying both out. For that, incorporate both strength and aerobic training every week. Ultimately, the order in which you prioritize cardio over weight training should depend on your fitness goals. You may create a well-rounded and efficient fitness program that fits your needs and objectives by including both workouts in your training regimen.


Mateo, A., Jones, A., & Talbert, S. (Updated: November 8, 2023). Is It Better To Do Cardio Before Or After Weight Training? Trainers Weigh In—women’s Health Magazine. 

Millard, E. (Author), & Sinha, S. (Reviewer). (Published: March 13, 2023). Should You Do Cardio Before or After Weights? GoodRx.

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