cardio before or after weights

Should You Do Cardio Before Or After Weights?

There is much debate in the fitness community about the question of should you do cardio before or after weights.

Some people believe cardio should be done on an empty stomach first thing in the morning, while others believe it is better to do cardio after weights. There is no right or wrong answer, which ultimately comes down to what works best for you. 

If you are trying to lose weight, then doing cardio first thing in the morning on an empty stomach may be more effective. This is because your body will burn fat for energy rather than carbohydrates.

The scientific consensus is that it’s more effective to do weight training before cardio, as it allows for greater strength and power during weight training, which can lead to increased muscle mass and improved strength. Additionally, weight training depletes glycogen stores, leading to improved fat burning during cardio.

Ultimately, the best time to do cardio will depend on your particular fitness goal.

Combining Cardio and Weight Training for your Fitness Goals

Should You Do Cardio Before Or After Weights

Goal #1: Packing on Muscle

“Cardio kills gains” has been an outstanding mantra that just can’t seem to die. The truth is, if you want to pack on the muscle mass and torch some extra fat calories, some cardio after lifting is perfectly acceptable. In fact, some studies have shown that adding the extra bits of cardio can actually INCREASE your gains.

That’s not to say you should slog along endlessly on the treadmill after every strength session either. Rather, aim for 2-3 post-workout sessions of cardio a week. That seems to be the agreed upon sweet spot to get the most benefit and the least likely way to interfere with muscle adaptations.

Goal #2: Improving Your Cardiovascular Health

If you recognize the benefits of strength training, but your primary focus is stamina and endurance training, then prioritizing cardio before weights might be a better choice.

According to one study:

Muscular adaptations to both aerobic and resistance training can compete and potentially interfere with each other, so it’s critical you allow enough time between sessions to minimize interference and optimize performance and subsequent adaptations.

National Library of Medicine

In other words, if you do too much of either too soon after the other, overall progress can become thwarted.

Goal #3: General Fitness

If you’re someone that is simply interested in staying healthy and maintaining a strong body, the timing isn’t as important.

There’s no question, the best way to get in and stay in shape is to combine cardio and weight training into your fitness routine. Not only will this help you see results more quickly, but it will also help you maintain your results over time.

Here are a few tips on how to get the most out of combining these two types of exercise:

  1. Choose the right exercises. When you are combining cardio and weight training, choose exercises that work well together. For example, if you are doing a lot of running for your cardio workouts, you might consider doing some strength-training exercises targeting the legs, such as squats or lunges.
  2. Vary your intensity. When doing cardio and weight training, try to vary the intensity of your workouts. This will help you avoid plateaus and keep your body guessing (and growing!).
  3. Give yourself time to recover. It is important to give your body time to recover between workouts, especially starting. If you try to do too much too soon, you might find yourself getting injured or feeling very sore.
  4. Listen to your body. Finally, it is essential to listen to your body when you are combining cardio and weight training. If something doesn’t feel right or you start to feel pain, stop what you are doing and rest. Never push yourself too hard – your safety should always be your top priority.

Following these tips, you can make the most out of combining cardio and weight training in your fitness routine. This exercise is a great way to see and maintain results quickly over time. 

Should You Do Cardio and Weights on the Same Day?

Yes, doing cardio and weights on the same day is completely fine. Many people find a combination of cardio and weight training the most effective way to reach their fitness goals. However, there are a few things to keep in mind when combining cardio and weight training.

First, ensure you give yourself enough time to rest between cardio and weight training sessions. It is also essential to ensure that you are adequately hydrated before and after both types of exercise. Finally, be sure to listen to your body and stop if you feel any pain or discomfort.

What Effect Does Doing Cardio Before Weights Have?

A 5-10 minute session of cardio before weights can help you to warm up and get your heart rate up. This can be beneficial because it can help you avoid injury when lifting weights. Additionally, doing cardio before weights can also help to increase your endurance and stamina.

Ultimately, whether or not you do cardio before weights is up to you and what you feel comfortable with. Make sure you do not sacrifice form or safety for speed or intensity. 

Cardio Before Weights: Pros and Cons

Pros:

  • Warm-up and avoid injury
  • Increase endurance
  • Potentially burn more calories

Cons:

  • Can be tiring
  • May sacrifice form or safety
  • You will have less energy for your weight training

How often should you do cardio and weight training?

The answer to this question depends on a few factors, including your fitness goals, schedule, and personal preferences. For example, if you’re trying to lose weight, you might want to do more cardio than weight training.

If you’re short on time, you might want to do shorter, more intense workouts rather than longer, moderate ones. But, ultimately, the best approach is the one that works best for you.

Some experts recommend doing cardio and weight training on the same day, while others say it’s best to do them on separate days. If you decide to do them on the same day, you might want to do the cardio first and then the weight training, or vice versa. Or you could alternate between the two each time you work out. But, it’s ultimately up to you to decide what works best for you.

FAQs

Should I do cardio before or after weights for fat loss?

This is a common question, and no one answer fits everyone. If your main fitness priority is gaining muscle, you should do cardio either after your strength training or not at all. On the other hand, if your main priority is losing weight or endurance, you’ll want to prioritize your energy into cardio and do that first.

Can I lose fat and build muscle at the same time?

It is possible to lose fat and build muscle simultaneously, but it’s not always easy. The most effective way to do this is to focus on strength training while keeping your calorie intake reasonable. This will help you to build muscle while you’re losing fat.

Should I do cardio after leg day?

As with any weight training, it’s fine to do cardio after leg day, but of course, you may feel more fatigue in your legs compared to if you trained your upper body.

Bottom line

When it comes to the question of should you do cardio before or after weights, there’s no one-size-fits-all answer to this question. Instead, the best approach is the one that works best for you, based on your fitness goals, schedule, and preferences.

If you’re trying to lose weight, you might want to do more cardio than weight training. And if you’re short on time, you might want to do shorter, more intense workouts rather than longer, moderate ones. But, ultimately, the best approach is the one that works best for you.

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