{"id":7871,"date":"2025-10-12T14:09:44","date_gmt":"2025-10-12T20:09:44","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7871"},"modified":"2026-01-27T10:37:28","modified_gmt":"2026-01-27T17:37:28","slug":"cardio-before-or-after-a-strength-workout","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/12\/cardio-before-or-after-a-strength-workout\/","title":{"rendered":"Cardio Before or After a Strength Workout?"},"content":{"rendered":"

Cardio before or after a strength workout? My answer is before but it boils down to what is best for you and achieving your fitness goals. To learn more and help you decide which is best for you, read this BODi Blog post from Kate Bayless<\/strong>.<\/a><\/p>\n

\"Cardio<\/p>\n

Cardio\u00a0before weights, or weights before cardio?<\/p>\n

Everyone seems to have a different answer: Your friend swears by doing her cardio workout before hitting the free weights.<\/p>\n

Your brother says it\u2019s better to do strength training first and then crush your cardio.<\/p>\n

So how can you decide, once and for all, whether it\u2019s better to do cardio before or after your workout?<\/p>\n

The short answer: It depends on your\u00a0fitness goals. Read on to find the best workout order for your get-fit plans.<\/p>\n

Is It Better to Do Cardio Before or After a Strength Workout?<\/h2>\n
\"Cardio<\/div>\n

Just like there isn\u2019t one answer to \u201cwhat is the best workout to do,\u201d the question of whether to do cardio before or after a strength-training workout doesn\u2019t have one clear-cut answer that applies to everyone.<\/p>\n

Both cardio-first and strength-first methods can provide healthy benefits \u2014 just slightly different benefits.<\/p>\n

So while there\u2019s no one-size-fits-all answer, there\u2019s a strategy that will work best for\u00a0you<\/em>.<\/p>\n

Whether your main fitness goal is to\u00a0drop pounds,\u00a0build muscle, or help your heart, here\u2019s how to decide whether to do cardio before or after your strength workout.<\/p>\n

The Benefits of Doing Cardio First<\/h2>\n

\"\"<\/a><\/p>\n

If you prefer to start with a 30-minute run or a workout on the\u00a0rowing machine, you\u2019ll be able to take advantage of these cardio-first benefits.<\/p>\n

1. Stronger cardio<\/h3>\n

No surprise here: When you start your cardio with fresh legs, your cardio workout will feel easier, and you\u2019ll likely go faster and longer than if you wait until after a tough strength-training workout.<\/p>\n

One study found<\/a>\u00a0that a single resistance-training session before cardio endurance training can impact\u00a0muscle soreness, running gait, and glycogen levels (a quick source of fuel for your body during a workout).<\/p>\n

2. Better endurance<\/h3>\n

If increasing\u00a0endurance\u00a0is one of your key fitness goals, doing cardio first will help build better cardiovascular health and improve the duration of your workouts.<\/p>\n

A\u00a0study<\/a>\u00a0in the\u00a0Journal of Human Kinetics<\/em>\u00a0found that the endurance performance of participants was decreased when strength-training exercises were completed first.<\/p>\n

If cardio is your main focus \u2014 for example, you want to boost your heart health or train for a triathlon \u2014 get it done first, before you\u2019re fatigued.<\/p>\n

The Benefits of Strength Training First<\/h2>\n

\"\"<\/a><\/p>\n

If you prefer squats and\u00a0dumbbell presses, starting with strength training has its own benefits.<\/p>\n

1. Faster gains and improved strength<\/h3>\n

If your goal is to build muscle mass, then you\u2019ll want strength training (along with adequate protein consumption) to be your first priority.<\/p>\n

\u201cIf you strictly want to\u00a0build muscle, you\u2019ll want to lift the most weight possible during a workout,\u201d says\u00a0Lynn Montoya<\/a>, an ACE-certified personal trainer and health coach.<\/p>\n

Doing cardio first can deplete glycogen stores, Montoya says, which can lead to muscle fatigue and decrease your muscle power.<\/p>\n

Translation: less energy to\u00a0lift heavy.<\/p>\n

Even if you\u2019re not looking to build Hulk-sized muscles, making strength training your first priority will \u2014 go figure \u2014 increase your muscle strength and power faster than doing cardio first.<\/p>\n

A\u00a02015 study<\/a>\u00a0found that doing\u00a0aerobic exercise\u00a0(a form of cardio) before lifting weights led to fewer completed reps.<\/p>\n

And a 2016 study found that when cardio was performed before resistance training, the participants demonstrated a decrease in muscular power and an increase in perceived exertion.<\/p>\n

2. More effective weight loss (maybe)<\/h3>\n

There\u2019s no cut-and-dry evidence that cardio-before-strength or strength-before-cardio will help you shed more pounds.<\/p>\n

But \u201cstrength first\u201d may have slight edge.<\/p>\n

A\u00a02015 study<\/a>\u00a0compared the fat-loss effects of an 8-week trial of each training order in a group of 30 obese men.<\/p>\n

The results? While performing strength training first was slightly more effective, both groups had significant decreases in body mass,\u00a0body fat, and body mass index (BMI).<\/p>\n

Which Should You Do First \u2014 Cardio or Strength?<\/h2>\n

Bottom line: Both cardio and strength training can burn calories, improve your overall health, and help you lose weight.<\/p>\n

So whether you prefer to do cardio before or after strength, you\u2019re still going to get a great workout.<\/p>\n

It\u2019s true that doing cardio first may fatigue your muscles, and doing strength first may affect your endurance afterward.<\/p>\n

But unless you\u2019re training for a super-specific goal, your training order ultimately shouldn\u2019t make or break your results.<\/p>\n

\u201cFor the general population who are just trying to get fitter, more conditioned, or improve body composition, it really doesn\u2019t matter whether you do cardio first or strength training,\u201d says\u00a0Kurt A. Escobar<\/a>, Ph.D., an Assistant Professor of Exercise Physiology at California State University, Long Beach and an NSCA-certified strength and conditioning specialist. \u201cIt just comes down to preference.\u201d<\/p>\n

One easy way to navigate the cardio-or-strength-first debate? Do cardio and strength training on different days altogether.<\/p>\n

While this may mean more total days working out, you\u2019ll also be able to give 100% to each workout without worrying about fatigued muscles, decreased endurance, or one workout sabotaging (even in a small way) the other.<\/p>\n

Why You Shouldn\u2019t Skip Your Warm-Up<\/h2>\n

Whether you choose to do cardio first or strength first, it\u2019s important to start your workout with an\u00a0active warm-up\u00a0\u2014 like an easy jog or a few minutes of\u00a0dynamic stretching.<\/p>\n

This can warm up your body and your muscles, says\u00a0Adam Padgett,<\/a>\u00a0a NASM-certified personal trainer.<\/p>\n

And\u00a0research suggests<\/a>\u00a0a brief warm-up \u2014 around 5 to 15 minutes \u2014 can get your heart pumping and reduce the risk of injury.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Cardio before or after a strength workout? My answer is before but it boils down to what is best for you and achieving your fitness goals. To learn more and help you decide which is best for you, read this BODi Blog post from Kate Bayless. Cardio\u00a0before weights, or weights before cardio? Everyone seems to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2257,918],"tags":[],"class_list":{"0":"post-7871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-endurance-building","7":"category-healthy-living-and-eating","8":"czr-hentry"},"yoast_head":"\nCardio Before or After a Strength Workout? - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Cardio before or after a strength workout? 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