What to do first at the gym - cardio or strength?

I generally do a circuit that has a bit of cardio, then a bit of strength then cardio again etc... but that is because I hate cardio and wouldn't do it otherwise.

If I was going to do one first, I would do the cardio, then strength and finally core.

It's difficult to lift weights safely and with the proper effort level without a full tank of gas. So i would do most of the cardio after, or on a different day.

BTW the book I read it in was actually called, "Which Comes First, Cardio or Weights," which answers a lot of questions about fitness and training.

I'm not very familiar with the science behind it, and opinions on this seem all over the place. I've read proponents of every combination promoting their way.

I think one should just go by whatever feels best and gives the best results for one's goals.

Try one way for 3 weeks, then another for 3 weeks, then compare.

In my experience, I used to alternate (full-body) strength and cardio on different days. This was pretty effective and kept my workouts focused and short.

Nowadays, I tend to start with a short cardio warmup, followed by strength (targetting one muscle group per day), followed by cardio. This is even more effective, but I attribute that to the increased overall length of my workouts rather than the order of exercises.

I haven't tried cardio-first, so I can't comment on that approach, the prospect of trying to lift weights while I am struggling to catch my breath is not an appealing one for me

EDIT: For context, my primary goal is to drop body fat % and my secondary goal is a trivial amount of weight-loss.

Do whichever first that you want to get the most out of that day. I lift heavy 2-3 days a week. On lifting days, I lift and maybe follow up with some light cardio. On cardio days, I don't lift.

An hour of cardio sounds like overkill, tbh. What kind of lifting are you doing that you're able to do after an hour of cardio?

britishbroccoli wrote: »

Do whichever first that you want to get the most out of that day. I lift heavy 2-3 days a week. On lifting days, I lift and maybe follow up with some light cardio. On cardio days, I don't lift.

An hour of cardio sounds like overkill, tbh. What kind of lifting are you doing that you're able to do after an hour of cardio?

Agreed.

If strength/lifting is your priority, then lift first. If cardio is your goal, then do cardio first. Whatever you do first, assuming it's at a fairly high intensity, will take a way from your ability to do the second... so give the greatest effort to your highest priority.

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I do them on separate days.

It depends on the day... On my lifting days, I do 5-10 minutes of moderate cardio to warm up (rowing or elliptical), then hit the weights. Sometimes I teach a spin class after this, but I can't go all out. On cardio specific days, Cardio comes first and maybe I'll add core work or body weight exercises to the end.

Then there are Rounds where it is a mixed bag, my favorite. Like a mini circuit that transitions quickly to incorporate cardio & strength. Example 5 rounds: 7 heavy deadlifts and 20 jumping lunges (each leg). Then 3 rounds: 5 wide grip pull-ups (with weight assist), 10 push-ups, 15 air squats & 20 sit-ups... By the end I am toast!

Especially because you are just starting out, and searching for your limits.... I highly recommend not doing an hour of cardio prior to lifting. Your strength work to suffer due to fatigue, and there is a much greater risk of injury.

If you have to do cardio & strength on the same day. Either incorporate rounds or do the Cardio Warm-up(max 10 minutes), lift, finish with cardio.

Good luck!

47Jacqueline wrote: »

The research shows it doesn't matter. I prefer to do strength first, or else a combo class.

Please post a sampling of this research. Preferably one that assesses heavy, compound freeweight lifts.

LOL at outdoor training

I've been doing 1/2 each of cardio and weights, usually cardio first to get warmed up. Lately though I've started taking a touchpad to the gym and watching Amazon or Netflix videos which makes it easier for me to do more cardio work. So I'll watch one show while doing cardio, do maybe 15-20 minutes of weight work, then come back and watch some more video while doing more cardio. Oh yeah, I switch to my tiny mp3 player while doing weights.

For me, exercise is deadly boring and this seems to help.

Since it sounds like you're doing more resistance training than strength training, I'd say it really doesn't matter. If you decide to get more into true strength training (progressive overload), I'd do only a small amount of cardio to get warmed up before strength training. Kind of depends on the cardio you're doing too -- if it's all leg work, then you could do arms afterwards, no problem. God help you if you tried to do leg work after an hour on the elliptical, 'tho.

I'm a runner so it's running first then hit the weights. I am training for a couple of HM and need to be as fresh as possible when training, but I am working on strengthening my core.

uconnwinsnc1 wrote: »

Outdoor training.

Definitely the best idea! That's a BL-2, an unusual diesel. Nice job on it.

Oh, cardio or strength - I do one or the other on a given day. It is dangerous to lift weights if you are tired and you should be tired after a decent cardio workout.

OTOH, the Bootcamp Cardio class I attend is a combo - it really works the leg and arm muscles with bodyweight movements. The limbs are sore the next day.

Like wolfman said, it depends on your targets. I am a beginner of half a year and general fitness is the goal - some added muscle and much more endurance.