Cardio before or after weight training?
Relaeh
Posts: 102 Member
I am just wondering if anyone can guide me on wether or not it is better to do cardio before or after a weight training session? I often to 20-30 of cardio prior to lifting, but I was recently told that it is better to do it after bc cardio wastes glycogen stores and you need that when you lift? I basically want to know if it does make that much of a difference and will I see better muscle definition if I do switch it up?!?!
Thanks
Thanks
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Replies
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Personally, I do it after because it makes me tired. I need all the energy I can gather to lift hard. Sometimes I don't even do cardio after I lift. Just depends on how I feel, but I never do it before. Good luck to you!0
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My personal trainer told me to keep them separate if possible (i.e. cardio 3 days a week, strength 3 days a week, rest one day), but if you do combine them, to do strength training first. If you do cardio first and tire yourself out, it could sacrifice your form.0
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To get the maximum benefit of both, you would want to do them on opposing days. If you do them on the same days I would do cardio after...you really want to be pretty fresh when you're actually lifting heavy things. I would think if you were doing a program that required progressive overload, that would be quite difficult after a good cardio session. If you aren't progressively overloading then really not getting a whole lot of benefits from your lifts...or nowhere near the benefits you could be getting.0
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I am only able to get to the gym 3-4 days a week....get there 5 on a VERY good week....I do just cardio 2 days and combine lifting with some cardio the other 2...doing it before gets me more amped for lifting, I guess that's why I do it....but if its physically better to do after, I will have to try it...0
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As always, what are your goals?
If you want to be able to lift heavy objects, then do 5-10 minutes of light cardio, then lift. Do longer (or more intense, or both) cardio after.
If you want to be able to run a 5k (or longer or whatever), then run first. Or whatever you're doing for cardio to help with whatever goal you have.0 -
As always, what are your goals?
If you want to be able to lift heavy objects, then do 5-10 minutes of light cardio, then lift. Do longer (or more intense, or both) cardio after.
If you want to be able to run a 5k (or longer or whatever), then run first. Or whatever you're doing for cardio to help with whatever goal you have.
My goals are overall fitness...not for any other purpose than feeling good and being healthy. Great advice from all! I am going to try after just too see if I see an energy level difference during lifting...thanks!!!0 -
After. Otherwise your strength training is no longer strength training, its just extra calorie burning because you are too tired to properly stimulate the muscles.0
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After. Otherwise your strength training is no longer strength training, its just extra calorie burning because you are too tired to properly stimulate the muscles.
This if you must do them on the same day. Otherwise try to keep them on separate days.
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After, unless you have specific goals you're trying to accomplish with the cardio- like a tempo run at a certain pace that you need all your energy for. Really though, if that's the case you should just separate the running from the lifting workout entirely.0
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I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too0
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I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.0 -
It depends on your personal goals. Try out each one and find what works for you. I am a runner and fencer, so I do a quick 5k run to warm up the muscles prior to my weight session. Then I'll drink a small recovery drink before my weight lifting session. I personally don't have any problems with this plan. Your experience may differ.0
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I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.
Interesting. I always figured that as long as I got good form in and was progressing, then I would still be benefiting. I might consider splitting up the days. Thanks for the brain-food
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There are no absolutes so, as others have said, it depends on your goals. There are pros and cons of lifting one day and cardio another. For instance, if you're lifting 3 days/week and also doing cardio 3 days/week you now have 4 days/week for recovery/rest. I would say try different things and see what works for you.
There isn't the big dichotomy that so many people make it out to be. I have personally done 9-10 mile runs and then come home and followed that up with some heavy deadlifts (not that I'm specifically recommending that combo but it was necessary with my schedule at that time).0 -
I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.
I just think that is an extremely narrow definition. Once again, this is a topic that is being skewed by the narrow perspective of one type of lifter. They try to make it sound like lifting weights is some sacred task that can only be performed when the body is in a pristine state or something.
The body can be trained to do a lot of things - and lifting weights with good form and intensity after doing cardio is one of them. Millions of people do it every day--and they get stronger, and if they want, they can increase muscle mass. To ignore that and say that you don't get benefits from lifting if you do cardio first defies both reason and science.0 -
neither..I would say do it on your off days…I lift fairly heavy and there is no way I could combine a cardio session with my heavy lifting..but that is just me..
what is your current weight training regimen like?0 -
It does not matter when or how you do it. The only thing that matters is, Do IT !!0
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Whatever is most important to your goals, do first.
Anecdotally, a guy at the gym told me riding the bike for 20-30 after lifting helped his muscle soreness.0 -
I am just wondering if anyone can guide me on wether or not it is better to do cardio before or after a weight training session? I often to 20-30 of cardio prior to lifting, but I was recently told that it is better to do it after bc cardio wastes glycogen stores and you need that when you lift? I basically want to know if it does make that much of a difference and will I see better muscle definition if I do switch it up?!?!
Thanks
My PT told me the same thing.
I warmup 5-10 min on the treadmill then strength train and cardio after.0 -
WOW!! Thanks for all the advice!! I'm by no means doing any crazy lifting...2 days a week I do a barbell class called BodyPump...I lift as heavy as possible without compromising my form. I have had good results with the class and a 3rd day of free weights on my own. I really just want to make sure that doing cardio first isn't altering my weight training efforts since I was recently given advice to do my cardio after...kind of threw me a bit!0
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I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.
I just think that is an extremely narrow definition. Once again, this is a topic that is being skewed by the narrow perspective of one type of lifter. They try to make it sound like lifting weights is some sacred task that can only be performed when the body is in a pristine state or something.
The body can be trained to do a lot of things - and lifting weights with good form and intensity after doing cardio is one of them. Millions of people do it every day--and they get stronger, and if they want, they can increase muscle mass. To ignore that and say that you don't get benefits from lifting if you do cardio first defies both reason and science.
In my previous post I also stated "for max benefit of both"...you do not get the full benefits of your lifts when you're lifting tired...I didn't say you couldn't make progress...it's just that progress will be slower and less efficient because you wouldn't be maximizing your benefits.
I don't know...I'm pretty busy...I kinda like maximizing my time to garner the greatest benefit most efficiently...note also that I'm not what I would truly consider to be a "lifter"...I'm actually an avid cyclist...but I would never go for a 30 mile ride and then try to get underneath a squat bar...just sounds stupid to me.0 -
I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.
I just think that is an extremely narrow definition. Once again, this is a topic that is being skewed by the narrow perspective of one type of lifter. They try to make it sound like lifting weights is some sacred task that can only be performed when the body is in a pristine state or something.
The body can be trained to do a lot of things - and lifting weights with good form and intensity after doing cardio is one of them. Millions of people do it every day--and they get stronger, and if they want, they can increase muscle mass. To ignore that and say that you don't get benefits from lifting if you do cardio first defies both reason and science.
In my previous post I also stated "for max benefit of both"...you do not get the full benefits of your lifts when you're lifting tired...I didn't say you couldn't make progress...it's just that progress will be slower and less efficient because you wouldn't be maximizing your benefits.
I don't know...I'm pretty busy...I kinda like maximizing my time to garner the greatest benefit most efficiently...note also that I'm not what I would truly consider to be a "lifter"...I'm actually an avid cyclist...but I would never go for a 30 mile ride and then try to get underneath a squat bar...just sounds stupid to me.
I usually stay out of these discussions but you hooked me with the "avid cyclist" comment.
Last year about 6 weeks out from a targeted event we started doing "complexes" cycling style. Come to the track, do 20 min of motor paced warm up. Then change shoes and do a set of squats. Back on the bike for rolling 500's or 3 on and one off or some other effort. Then back for weighted lunges. Back and forth we went between high intensity bike work and weights.
We were working for a very specific muscle/cardio adaptation but the point being we went back and forth between "cardio" and "lifting" for almost 2 hours. For the "fitness" level most here are working toward it makes no difference which you do first.
I have many times rode well over 30 miles and then lifted. It works. Consider re-thinking that as being stupid (of course depending on your goals).0 -
My cardio only days are INTENSE cardio...60-90 minutes. These days I'm lifting, I'm only doing 20-30 min prior-max! And it's only about half the intensity of my cardio only sessions. I don't feel too fatigued to lift doing it this way-I find it most productive-so maybe that's just what's best for me and my goals...thanks for all the good tips 0
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There are many studies showing much reduced muscle and strength gains if doing cardio before weight training. A quick google search will reveal them. Don't do it.
This is one of the few questions in the fitness world with a definitive black and white answer. Of course, if weight training progress is low on your priority list, then it doesnt matter much.0 -
There are many studies showing much reduced muscle and strength gains if doing cardio before weight training. A quick google search will reveal them. Don't do it.
This is one of the few questions in the fitness world with a definitive black and white answer. Of course, if weight training progress is low on your priority list, then it doesnt matter much.
Even if I'm only doing at 20 min 6.0 on the treadmill?0 -
I've always done my cardio beforehand, because by the time I'm done with the weights I'm tired and just want to scoot out. In to read responses later, since I'm interested in this too
This is exactly why you would want to lift first...and/or ideally you would want to do these things on a separate day; there's nothing wrong with leaving the gym after your lifting session...the weight room is the only reason I even go to the gym.
As rybo stated, your strength training is really no longer strength training if you're doing cardio first and then lifting...if you're doing a good cardio session before you lift, you are too tired to properly stimulate the muscles to really get the benefit of your lift.
I just think that is an extremely narrow definition. Once again, this is a topic that is being skewed by the narrow perspective of one type of lifter. They try to make it sound like lifting weights is some sacred task that can only be performed when the body is in a pristine state or something.
The body can be trained to do a lot of things - and lifting weights with good form and intensity after doing cardio is one of them. Millions of people do it every day--and they get stronger, and if they want, they can increase muscle mass. To ignore that and say that you don't get benefits from lifting if you do cardio first defies both reason and science.
In my previous post I also stated "for max benefit of both"...you do not get the full benefits of your lifts when you're lifting tired...I didn't say you couldn't make progress...it's just that progress will be slower and less efficient because you wouldn't be maximizing your benefits.
I don't know...I'm pretty busy...I kinda like maximizing my time to garner the greatest benefit most efficiently...note also that I'm not what I would truly consider to be a "lifter"...I'm actually an avid cyclist...but I would never go for a 30 mile ride and then try to get underneath a squat bar...just sounds stupid to me.
I usually stay out of these discussions but you hooked me with the "avid cyclist" comment.
Last year about 6 weeks out from a targeted event we started doing "complexes" cycling style. Come to the track, do 20 min of motor paced warm up. Then change shoes and do a set of squats. Back on the bike for rolling 500's or 3 on and one off or some other effort. Then back for weighted lunges. Back and forth we went between high intensity bike work and weights.
We were working for a very specific muscle/cardio adaptation but the point being we went back and forth between "cardio" and "lifting" for almost 2 hours. For the "fitness" level most here are working toward it makes no difference which you do first.
I have many times rode well over 30 miles and then lifted. It works. Consider re-thinking that as being stupid (of course depending on your goals).
can you squat 80-90% of your 1 RM after a 30 mile ride...if you can, you are awesome. I rode my bike to the gym once which is a mere 15 miles...I generally rep with around 250 Lbs...I could barely rep out with 200 Lbs...how exactly is that progress? Also, when I'm actually training for an event my lifting takes a back seat...but for general fitness, I would think you'd want max benefit of both. My lifting most definitely suffers when I'm training for a century or something but I expect that...because I'm training for a century ride, not general fitness. When I'm just working out, I'm looking to maximize my lifts as well as my cardio efforts...I generally do them on separate days which pretty much makes me able to rock both.
Somehow I doubt you were under a tremendous load. I could probably do that at 50-60% of 1 RM, but not a typical strength workout.0 -
There are many studies showing much reduced muscle and strength gains if doing cardio before weight training. A quick google search will reveal them. Don't do it.
This is one of the few questions in the fitness world with a definitive black and white answer. Of course, if weight training progress is low on your priority list, then it doesnt matter much.
Even if I'm only doing at 20 min 6.0 on the treadmill?
It will have a negative effect, via the same mechanisms that were studied with higher intensity cardio. Not as large an effect, but there is still an effect.
It might not even be noticeable to most amateur lifters. But this is one of the few controllable factors in weight training, so it makes sense to do it optimally.0 -
15 minute warmup on the treadmill. Then I weighlift. Then after my workout do a 30 minute run to get a quick burnout
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To get the maximum benefit of both, you would want to do them on opposing days. If you do them on the same days I would do cardio after...you really want to be pretty fresh when you're actually lifting heavy things. I would think if you were doing a program that required progressive overload, that would be quite difficult after a good cardio session. If you aren't progressively overloading then really not getting a whole lot of benefits from your lifts...or nowhere near the benefits you could be getting.
what the gentleman said..... but at the end of the day, its based on what is optimal for you, time wise and strength wise.0 -
Do the weights first before cardio because you will be fresh and ready to bust it out! Strength training is more important than cardio too in terms of fat loss. What truly stimulates the metabolism more than anything is lean muscle mass. The more muscle you have the faster your metabolism will be at rest.0
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