Weights or Cardio first

weight always first.

You get an afterburn from weights for up to 48 hours. This is the best time to cardio.

Plus the acid that releases when weight training can get cleared faster by doing cardio after. In fact I don't think you'll find any credible sources that suggest different.

typically weights first for a couple reasons
1. It is hard to keep proper form on weights if tired from cardio (improper form can lead to injury)
2. you will not lift as much or as many reps as well (if you lift less than your muscles are capable of your progress will be much slower)
3. you burn some of your glycogen stores during the strength training so when you get on the cardio you are burning fat for a longer portion of your cardio then if you did it first.

But, if your goal is to run a marathon, or a certain race, it is best to train for that first. So if you have a 10K coming up I would do cardio first followed by weights, but if you are not training for anything in particular then weights first.

Pick one and do it to your fullest. After a good strength training there is no way my muscles could physically handle any sort of cardio workout. Forcing yourself to do so, actually will hinder your body from a full recovery.

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

This is usually pushed as a warm up 5-10 minutes, then weights, then if you want to cardio after that.

This is what I have also read from several different sources. I always just alternate days, weights three times a week, with different muscle groups each day, with a hard cardio day in between.

i do cardio frist to lose the fat then i will do weights to tone up but if u do to much weights u will end up toning muscle under the fat

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

While you'll get blood to them, you'll also be using glycogen which is more IMPORTANT for weight lifting than cardio. Lack of sufficient energy for weight lifting will usually break muscle down into amino acids for energy. That means losing lean muscle and lower resting metabolic rate.

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typically weights first for a couple reasons
1. It is hard to keep proper form on weights if tired from cardio (improper form can lead to injury)
2. you will not lift as much or as many reps as well (if you lift less than your muscles are capable of your progress will be much slower)
3. you burn some of your glycogen stores during the strength training so when you get on the cardio you are burning fat for a longer portion of your cardio then if you did it first.

But, if your goal is to run a marathon, or a certain race, it is best to train for that first. So if you have a 10K coming up I would do cardio first followed by weights, but if you are not training for anything in particular then weights first.

^ this!

I was told to do weight first (to build the muscle) then cardio (to burn it off)....

It really depends on what your goals are. Do you want to lose fat? Cardio first. Do you want to gain muscle? Strength first. Whatever you want to get the most out of during your workout, do first.

Can't gain muscle on a calorie deficit. And you lose more fat with a higher RMR which weight lifting will raise where steady state cardio doesn't.


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Weights then cardio. Just like 90% of the replies said. Plus, the cardio (aerobic exercise) will burn the lactic acid (which causes muscle soreness) that you created from doing the weight training (anaerobic exercise.) I was in the best shape of my life when my schedule allowed me the time to stack the two...lift for an hour and then do cardio for 30-45 minutes. You will get ripped!

Well I was told that you should warm up first with a little bit a cardio to get your heart rate up. then do your weights. Then do the rest of your cardio. I have done it both ways and have not seen a difference in either way though:ohwell: :

While doing a lite bout of 5-10 minutes of cardio can warm up the body, IMO dynamic stretching is a much better way to warm up the muscles for weight lifting than walking on a treadmill or elliptical. This way you warm up the back, shoulders, chest and arms too.


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Your work out should be spread out over several days not just in one sitting. Warm up 5-10 then hit the weights and then 10-20 minutes of vigorous cardio. you should only be in the gym an 60-75 minutes. No breaks between sets and go straight from weights to cardio. that is for weight days
for cardio days it is the opposite warm up with some light calisthenics then hit the cardio hard for 30 minutes alternating from normal to high intensity and back in short intervals. like HIIT programs

I was advised to do strength training before cardio.

I cycle to the gym, do my strength program for 60mins... high reps, lowish weights... then I swim for about another 60mins and cycle home. I do that about twice a week... otherwise I just cycle to the gym and swim for an hour or so.

But it's what suits you best. I'm not going to lift heavy weights and have no intention of killing myself (my knees/ankles) on a treadmill. :smokin: