Whether you’re training for fat loss, building strength, or simply trying to tick off your weekly exercise goals, you’ve probably asked yourself at some point: Should I do cardio before or after weight training? It’s a common dilemma, and one that many gym-goers have strong opinions about. But while personal preference plays a part, recent research sheds some light on the most effective order for results.
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A 12-week study published in the Journal of Exercise Science and Fitness may finally offer the clarity many have been searching for. Participants were split into two exercise groups—one performed cardio before weights, the other did weights before cardio. A third group did no exercise and served as a control. While both active groups experienced positive changes in body composition, fitness, and strength, the group that prioritised weight training saw notably better results.
Weights first, cardio second: why it works
The reasoning behind this approach is largely physiological. Resistance training requires significant muscular effort and concentration. Starting your session with cardio, particularly anything high intensity, may deplete your energy reserves and fatigue your muscles, making it harder to maintain good form and push yourself through challenging lifts.
On the other hand, beginning with weights allows your body to channel energy into building strength and maintaining muscle mass, goals that are often compromised when cardio takes the lead. The study revealed that those who lifted before hitting the treadmill experienced more significant fat loss, greater muscle strength, and a general increase in physical activity levels.
It’s not just about aesthetics
While the debate often centres around fat loss and muscle gain, there are broader health reasons to consider the order of your workouts. Weight training helps improve bone density, supports joint health, and becomes increasingly important as we age, especially for women, who face a higher risk of osteoporosis during and after menopause. Meanwhile, cardio supports heart health, reduces stress, boosts mood, and improves sleep quality.
When performed together, they offer a well-rounded approach to long-term wellbeing. But doing weights first ensures your muscles aren’t compromised, which can support better posture, balance, and resilience against injury—benefits that extend far beyond the gym.
Do you have to choose?
The good news is that you don’t have to pick one over the other. UK health guidelines recommend at least 150 minutes of moderate cardio or 75 minutes of vigorous activity per week, alongside two strength training sessions. If you’re aiming to meet both targets, the order simply becomes a matter of strategy; doing weights first ensures you’re not short-changing your muscle development.
And if you’re short on time, even 20 minutes of moderate or intense cardio after lifting is enough to count. You could walk briskly, hop on a bike, or squeeze in a short run. For those focused on recovery or trying to avoid overtraining, a simple alternative is to increase your step count across the day. This low-intensity movement can elevate your daily calorie burn without placing too much stress on your muscles.
While any movement is better than none, the research is clear: doing weights before cardio is likely the more effective order if you want to build muscle, reduce fat, and get the most from your time at the gym. That said, the best routine is the one you can stick to—so if flipping the order helps you stay consistent, that’s still a win.
In the end, success lies in finding a balanced routine that suits your lifestyle, energy levels, and goals. And now, thanks to science, we know that a small shift in order could lead to stronger, longer-lasting results.
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