Should you do cardio or weights first? Here's what trainers recommend

One of the most common questions in fitness is whether cardio should come before or after strength training. While both forms of exercise offer significant health benefits, experts say the best order depends largely on what you're trying to achieve.

Whether your goal is building strength, improving endurance, supporting heart health, or losing fat, the sequence of your workout can influence performance and results.

When cardio should come first

Starting with cardio can be beneficial if your primary focus is improving cardiovascular fitness or preparing your body for exercise.

A brief cardio session of around 10 minutes can increase blood flow, elevate body temperature, and help loosen muscles before lifting weights. Activities such as brisk walking, cycling, rowing, using an elliptical machine, or climbing stairs can serve as effective warm-ups.

Cardio-first workouts may be especially useful for:

• Improving aerobic endurance.
• Prioritising cardiovascular health.
• Warming up before strength training.
• Preparing the body for longer endurance-based activities.

However, experts note that performing an intense cardio session before lifting may slightly reduce strength and power output, particularly during demanding resistance exercises.

When lifting weights first makes more sense

For people focused on building muscle, increasing strength, or improving athletic performance, strength training is often best performed before cardio.

Resistance training relies heavily on stored energy, known as glycogen. Beginning a workout with weights allows muscles to use those energy reserves when they are at their highest, helping maintain proper form and maximise performance.

Lifting first may offer benefits such as:

• Greater strength and power output.
• Improved exercise technique and focus.
• Better muscle-building potential.
• Reduced likelihood of fatigue affecting performance.

Some fitness professionals also suggest that performing cardio after resistance training may support fat-loss goals because the body has already used a portion of its readily available energy stores during lifting.

Can you combine cardio and weights?

For those with limited time, combining cardio and strength training into a single workout can be an efficient solution.

Hybrid workouts, including high-intensity interval training (HIIT), often blend resistance exercises with bursts of cardiovascular activity. These sessions can help improve both muscular strength and cardiovascular fitness while reducing overall workout time.

The advantages of combining both include:

• Increased workout efficiency.
• Improvements in endurance and strength.
• Greater variety and engagement.
• More calories burned during a session.

However, experts caution that these workouts can also create higher levels of fatigue and soreness, particularly if intensity is not managed properly.

The key is matching your workout to your goal

There is no universal rule that cardio must always come before or after weights. Instead, exercise professionals recommend prioritising whichever component aligns most closely with your primary fitness objective.

If endurance and cardiovascular health are your top priorities, starting with cardio may be the better choice. If building strength, muscle, or power is the main goal, resistance training should generally come first.

Ultimately, consistency matters far more than workout order. A balanced routine that includes both cardiovascular exercise and strength training can provide long-term benefits for overall health, fitness, and longevity.