Are you looking to make a positive change, finally get on the fitness wagon and stay on it for the course of 2024? If you’re looking at beginning a new fitness venture that has a blend of cardio work and strength or resistance training, you’ve likely pondered the question - cardio before or after weights?
Like with many aspects of fitness, exercise, and nutrition, things aren’t always as plain as black and white. Sure, there are studies out there, but unless you are an athlete with very specific aims, it can all come down to your personal preference.
That being said, it’s still our duty at What's the Best to lay out the facts for you and give you the best advice possible. So let’s settle the debate: cardio before or after weights?
About cardio after weights
Going this route probably has the most benefits, and there are more scenarios where you’d implement this workout setup.
When you compare weightlifting and cardio, they’re both very different, and that’s important. Strength training if done right, is far more physically demanding on muscles; you burn significantly more calories in a shorter period.
Your goals are important to how you train weights and cardio. You will choose to jump on the treadmill after weights if your priority lies in weight training, building muscle and gaining strength. Doing cardio before weights would leave you pre-exhausted and unable to train to the right intensity needed to see plausible results over time.
Cardio can be a great tool for weight loss, staying lean, and keeping fit. If used incorrectly, though, it can be counterproductive to your wider fitness goals.
About cardio before weights
The instances where you’d benefit more from doing your cardio before weight training are in fewer supply. If you want to build or maintain muscle, we urge you to leave the cardio until the latter end of your workout. However, if your goals aren’t aligned with growing taller bicep peaks or hitting a deadlift personal record, you could get away with hitting cardio first.
The main benefit of training cardio before hitting the weights is endurance. If you aim to improve your stamina and performance, this is the way to go.
After you’ve finished your cardio, your body will be pre-exhausted to a certain degree. Going directly into a weightlifting session afterwards will be more physically and mentally demanding. You will not perform as well as if you left cardio to the end; you won’t feel as strong, nor will you see as much muscle development over time.
There is a middle route...
High-intensity interval training integrates cardiovascular and weight training elements, creating a dynamic and efficient workout regimen. HIIT alternates between intense bursts of activity and brief rest periods, engaging aerobic and anaerobic systems. Cardiovascular benefits arise from elevated heart rates during high-intensity intervals, enhancing endurance and calorie burning. Meanwhile, incorporating weight-based exercises builds muscle strength and tone.
The anaerobic system, responsible for short bursts of energy without oxygen, is stimulated during intense intervals, fostering increased power and speed. This unique combination optimises fat burning, promotes cardiovascular health, and enhances overall fitness by addressing diverse physiological demands within a time-efficient framework.
You can do HIIT sessions with your body weight, resistance bands and kettlebells. If you have a more equipped home gym, you can always add a rowing machine into the mix for extra benefit.
What do we mean by cardio?
Short for cardiovascular, cardio is a prolonged activity that elevates your heart rate. Different forms of cardio training include running, walking, cycling, rowing, and swimming.
What do we mean by weights?
Weight training is the action of physical exercise against different levels of resistance. Weightlifting involves targeting specific muscle groups to increase strength and engage hypertrophy through progressive overload. In plainer terms, it's lifting heavy things until you can't any longer.
There you have it, the two sides of the cardio before weights debate. If there’s anything you should take away, know your goals and what you want to achieve. Only then can you make the decisions and take the right steps to get there.
Jack Barrell is a Tech and Fitness Writer for What’s the Best. He is invested in all things entertainment and keeps well up to date with the latest sports and exercise trends too. On his off days Jack can usually be found doing one of two things; lifting heavy weights – or watching his favourite Star Wars for the thousandth time.