Should I do cardio before or after strength training? This is a common question for anyone trying to get fit, lose weight, or build muscle. The answer isn’t as simple as a yes or no, because it depends on your goals, your body, and how you feel. Let’s break down the science, the myths, and the practical advice so you can make the best choice for yourself.
## Understanding Cardio and Strength Training
Cardio, short for cardiovascular exercise, includes activities like running, cycling, swimming, or using the elliptical machine. These exercises get your heart rate up and improve your endurance. Strength training, also called resistance training or weightlifting, involves exercises like squats, deadlifts, push-ups, and using dumbbells or machines to build muscle and strength.
Both types of exercise are important for overall health. Cardio helps your heart and lungs, burns calories, and can improve mood. Strength training builds muscle, strengthens bones, and can help you look and feel stronger[2]. Most experts agree that a mix of both is best for most people[2].
## How Your Body Responds to Cardio and Strength Training
When you do cardio, your body releases certain hormones. For example, cardio exercise causes a much bigger increase in a hormone called FGF21 compared to strength training. FGF21 has positive effects on your metabolism, which is how your body turns food into energy[1]. Strength training doesn’t have the same effect on this hormone[1]. This is one way cardio and strength training affect your body differently.
Strength training, on the other hand, can lead to a longer “afterburn” effect, where your body continues to burn calories even after you finish exercising. This is called excess post-exercise oxygen consumption (EPOC)[3]. The afterburn from strength training can last up to 48 hours, which might help with weight loss over time[3].
## Should You Do Cardio Before or After Strength Training?
There is no one-size-fits-all answer. The best order depends on your main goal, the intensity of your workout, and what feels right for you.
### If Your Goal Is Building Strength or Muscle
If you want to get stronger or build muscle, it’s usually better to do strength training first, especially if your cardio is moderate or intense[3]. High-intensity cardio can tire you out and use up energy (glycogen) that your muscles need for lifting weights. If you’re too tired, you might not be able to lift as much or do as many reps, which could slow your progress[3].
### If Your Goal Is Improving Cardiovascular Endurance
If your main focus is running a race, cycling, or improving your endurance, doing cardio first might make sense. This way, you can give your best effort to the activity that matters most to you. Just keep in mind that if you do a hard cardio session first, you might not have as much energy left for strength training[3].
### If You Do Low-Intensity Cardio
Low-intensity cardio, like walking or easy cycling, is less taxing. You could use it as a warm-up before strength training or as a cool-down afterward. Since it’s not very demanding, it’s less likely to interfere with your strength workout[3].
### Personal Preference and Consistency Matter
Some people follow the “eat the frog” approach—doing the part of the workout they like least first, so they don’t skip it. If you hate cardio, doing it first might ensure you actually do it. If you dread weights, start with those. The most important thing is to find a routine you can stick with over time[3].
## What About Fasted Cardio?
Fasted cardio means doing cardio on an empty stomach, usually in the morning before eating. Some people believe this helps burn more fat, but the science is mixed. Recent research shows that whether you eat before or after your workout doesn’t make a big difference in strength, power, or muscle growth, at least for resistance training[4]. For cardio, eating before a long workout (over 60 minutes) can improve performance, but for shorter sessions, it might not matter as much[4].
Most elite athletes don’t do fasted workouts, probably because they want to perform their best. For the average person, fasted cardio is a personal choice, not a must-do for results[4].
## Combining Cardio and Strength Training
You don’t have to choose one over the other. Many people do both in the same workout, or alternate days. Combining both can give you the benefits of improved heart health, stronger muscles, and better overall fitness[2]. If you do both in one session, just think about your main goal and how the order might affect your energy and performance.
## Medical Considerations
Always listen to your body. If you have any medical conditions, especially heart problems, high blood pressure, or joint issues, talk to your doctor before starting a new exercise routine. While exercise is generally safe for most people, it’s important to get personalized advice if you have health concerns.
## Practical Tips
Here are some simple tips to help you decide:
– If you want to get stronger or build muscle, do strength training first, especially if your cardio is intense[3].
– If you’re training for endurance, do cardio first, but still include some strength work to prevent injuries and improve performance[2][3].
– If you do low-intensity cardio, it can go before or after your strength workout, or even on rest days[3].
– Try both orders and see how you feel. Your body will tell you what works best.
– Consistency is key. The best routine is the one you can stick with over time[3].
## The Bottom Line
There’s no perfect answer that works for everyone. The best order depends on your goals, your energy levels, and what you enjoy. Both cardio and strength training are important for health, and doing both—in whatever order works for you—is better than doing just one[2]. Listen to your body, stay consistent, and adjust as needed. And if you have any medical concerns, check with your doctor to make sure your exercise plan is safe for you.
[1] Lab Manager: Cardio Exercise and Strength Training Affect Hormones Differently
[2] Peloton: Cardio vs. Strength Training: Which Is More Important?
[3] Raw Athletic Club: Cardio vs. Weightlifting: Which is Better for Weight Loss?
[4] UNSW: Does ‘fasted’ cardio help you lose weight? Here’s the science
