Cardio first or Strength Training first

frackangel

So I am a new member to a gym so I'm just getting into the whole working out thing. I've been doing 30 minutes of cardio (Treadmill or Elliptical) then I do 30 or so minutes of weights. Recently someone told me that I was "ruining" my body and doing it wrong by doing cardio first. Just wanting opinions

YoungDoc2B

Weights first, cardio after. you should always do a quick cardio sesh (5-10 minutes) before lifting to get your body "warmed up", so to speak, but save your main cardio for after the weights.

OmegaAlpha007

Yup, I'm with YoungDoc on this one, 5-10min warm up, weights, cardio

You don't want to run out of gas before you lift or you won't be performing at your best

phjorg1

unless you're training specifically for cardio performance, you do weights first.

YolieCreator

I do a mile on the tredmill to warm up and then do my weights. I finish up on the stationary bike and then sometimes do a bit on the ellpitical after. I haven't lost a lot of weight. 6 pounds in almost 2 months, but I'm down a pant size and my legs and waist are noticeably different

AntWrig

unless you're training specifically for cardio performance, you do weights first.

Do whatever works for you.

mdchestnut

I think it really depends on your fitness level and what you plan to do for your cardio and weight session. Sometimes I run first, then do a 20-30 minute weight session. On these days I will not do legs.

Other times I start in the gym then finish with cardio. However after I do a weight lifting session I usually will not run, I prefer the bike, elliptical, or a hill workout on the treadmill.

MrsBioChem

It depends on your goals. If it is strength, quick warm up, lift, cardio. If it is training for a running based sport (running, soccer, field hockey etc), quick warm up, cardio, lift. If it is really just for overall weight loss, go with what works best for your body. Try each for a month and stick with the one that feels best.

Justjamie0418

I do about 7 min of some sort of cardio, then I I lift, then I do whatver cardio for the day.

jamesantonyarnold

It depends on what your goals are. If its pure calorie burn and weight loss then cardio first everytime, If your looking to lose weight at a smaller pace and tone as you go, then a 10 minute warm up followed by weights will sort you out. You should always do some kind of warm up before lifts!

Warchortle

I watch a guy that benched 8 plates do vigorous cardio before his workouts. He is a beast for sure. I think it depends on the person... some people get a pump from the cardio and having that blood moving and being warmed up makes lifts sometimes better and not worse like some would believe. The tipping point is when you do extended cardio and you start getting fatigued over just good blood flow.

I prefer doing warm-up sets because you get a mind muscle connection before your working sets and it allows you to pyramid up the weight. Cardio might decrease my overall stamina if done before hand so I have to hit my working sets faster. I'd say if you aren't careful it could be easier to injure yourself if you "feel warmed up" after cardio and go straight to working sets when you're actually not.

The real reason I do cardio after weights is to push lactic acid out of the muscles, which helps with soreness and recovery.

Edit: Building strength and building muscles aren't the same thing. You can achieve strength gains without muscle gains for example through CNS training and you can build muscle without strength gains just progressively overloading through higher reps. I added this edit because I noticed the "strength" part. I would advise to do strength training, but if you really meant general resistance training that could be before or after.

rebekahheiner

I've always been told that you do cardio then strength. Something about your muscles burning more productively when you're at your target heart rate. I may be misinformed, but it's worked for me. Sometimes, I'll do half my cardio, a set of each of my weight lifting, and then the other half of my cardio and another set of each exercise. That way, I don't burn out too quickly and my heart rate stays up the entire workout.

AbsoluteNG

Do whatever works for you. I have a friend who gets great results from jogging 45 minutes first and then he hits the weights for an hour and a half.

PrettyPearl88

My trainer told me that it doesn't matter which one you do first. (Although he could have just been saying that for me with my current fitness plan and goals it doesn't matter which I do first, I'm not sure.) But I always do weights first simply because I enjoy the cardio much more so I like to leave that for the end as a reward lol!

cplanoue41

I always switch it up......it's good to keep the body guessing.

phjorg1

I've always been told that you do cardio then strength. Something about your muscles burning more productively when you're at your target heart rate. I may be misinformed, but it's worked for me. Sometimes, I'll do half my cardio, a set of each of my weight lifting, and then the other half of my cardio and another set of each exercise. That way, I don't burn out too quickly and my heart rate stays up the entire workout.

thats about the most broscience thing ive ever heard....

and your heartrate should haver zero bearing on resistance training..

Pearlyladybug

I have been told different things but i tend to just warm up on the rower, Do my program whatever that might be then cardio

My trainer said you suppose to use up/ burn or carbs etc etc doing your weights first ( i have no idea what the science terms are that just all i can remember so don't quote me haha) so that when you get to do your Cardio it should be really hard like you've really got to push your self.

That's how i Know if iv done enough weight training, When I'm pooped when i get round to cardio.

If Iv done weights etc ill prob only do 30min ish cardio after then come in the next day and just do cardio.

whatever works for you i guess, I also do a lot of group fitness classes that have a mix of both.

cdjs77

I usually do cardio first and it has worked well for me. Some days I will do half my cardio, then my strength training and the other half of my cardio at the end. It really depends on what you want to accomplish. I am more interested in improving my cardio performance for jogging and cycling, so I do it first to make sure I am fresh and can really push myself to the fullest. I am less concerned about building strength, so I do that afterwards as I don't mind if I am not fully pushing myself because I am tired. If you are more interested in increasing strength and muscle than progressing at cardio, you may want to do strength training first, when you are fresh, after a quick warm up.

MiamiKid305

Do a10 minute light warm up.. Then lift some heavy *kitten* weights... Id do cardio on non lift days, or do cardio after you pound the iron

jimmmer

I may be in the minority here, but I like to split them out on to different days. Means I can give my all to both activities.

I warm up for lifting by doing warm-up sets for each movement, that's all. Think I'd have a much less productive session if I even did 10mins of cardio first.

Pearlyladybug

I may be in the minority here, but I like to split them out on to different days. Means I can give my all to both activities.

I warm up for lifting by doing warm-up sets for each movement, that's all. Think I'd have a much less productive session if I even did 10mins of cardio first.

I will do that if Its with a pump class, (weights to music etc etc) and There's no way i can do cardio after it so i do it the next day.

sijomial

Another vote for doing cardio and weights on separate days.

MiamiKid305

I don't do the cardio warm up before, I just stretch real well, hop on the foam roller and do a couple warm up sets for that muscle group.. I do cardio on separate days, or a hiit session after I lift

Warchortle

I have been told different things but i tend to just warm up on the rower, Do my program whatever that might be then cardio

My trainer said you suppose to use up/ burn or carbs etc etc doing your weights first ( i have no idea what the science terms are that just all i can remember so don't quote me haha) so that when you get to do your Cardio it should be really hard like you've really got to push your self.

That's how i Know if iv done enough weight training, When I'm pooped when i get round to cardio.

If Iv done weights etc ill prob only do 30min ish cardio after then come in the next day and just do cardio.

whatever works for you i guess, I also do a lot of group fitness classes that have a mix of both.

It has to do with glycogen storages, but people don't deplete them if they're going to do a couple of biceps curls and then do ab crunches then peace out.

rebekahheiner

Well, I was told that by a personal trainer for the Marine Corps and the Jacksonville Jaguars. So, if I'm misinformed, I guess SHE'S misinformed.

Timshel_

I like cardio first as a warm up. The hit the weights once I have about 30 minutes of HIIT in. All good.

Leadfoot_Lewis

I may be in the minority here, but I like to split them out on to different days. Means I can give my all to both activities.

That's exactly what I do. I never lift and do cardio on the same day unless it's a weekend when I can do one early AM and one later in the PM. I couldn't imagine having the energy to do one right after the other.

NirvaniTeasley

I've worked with three personal trainers and all three had me doing cardio first...It is a matter of preference. I could not start lifting weights until I am good and warmed up.

caviggia

I always switch it up......it's good to keep the body guessing.

Agree ... Ive learned to always keep the body guessing, switch it up... I don't know which way is better but it helps prevent things from getting too routine and stagnant

ninerbuff

unless you're training specifically for cardio performance, you do weights first.

This. Use your glycogen advantageously.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Leadfoot_Lewis

I've worked with three personal trainers and all three had me doing cardio first...It is a matter of preference. I could not start lifting weights until I am good and warmed up.

IMO a warmup session is different that a cardio session. And yes, you should warmup before you lift.