Optimal Workout Order: Cardio Before or After Weights?

Getting the Most from Your Gym Session: Cardio or Weights First?

When you step into the gym, do you find yourself pondering whether you should head to the weight room or the cardio area first? You’re not alone in this workout conundrum, and you’ll be pleased to know that there isn’t a definitive right or wrong answer.

According to fitness experts like Luke Carlson, CEO of Discover Strength, and Alex Rothstein, EdD, MS, CSCS, an exercise physiologist at the New York Institute of Technology, the order of cardio and strength training largely depends on your personal fitness goals and preferences.

Align Your Workout Order with Your Fitness Goals

If you’re training for a specific event or aiming to break personal records, it may be best to start with the type of exercise that aligns with your goals. For instance, if you’re prepping for a half marathon, you might benefit from doing cardio before moving onto weights. The rationale? If you exhaust your energy stores with strength training first, you might not be able to perform your cardio routines at their intended intensity.

Conversely, if you’re working towards a strength benchmark, beginning with a strength training workout before transitioning to cardio might make more sense. This way, you’re tackling the weight room when your energy levels are at their peak.

Consider Separating Cardio and Strength Sessions

While the order of cardio and weights might not significantly impact your physiological outcomes, both Carlson and Rothstein advocate for separating these workouts when possible. The reason? Fatigue from one type of exercise could compromise your form in the other, increasing your risk of injury.

It’s worth noting that all forms of exercise, whether cardio or strength-focused, engage multiple systems throughout your body. Even if certain muscle groups aren’t directly involved in an exercise, they’re likely playing a supportive role, and overall fatigue can affect their performance.

So, next time you’re at the gym, consider your fitness goals, energy levels, and safety when deciding whether to hit the weights or the treadmill first. As long as you’re moving, you’re making progress!