Should you do strength training or cardio first?

Does it really matter whether you do cardio or strength training first? Yes—depending on your fitness goals, says exercise physiologist Lauren R. Jeffrey, ACSM EP-C, NASM PT, of Piedmont Atlanta Fitness Center.

If you’re training for a 5K or marathon, start with cardio to maximize performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.

If you don't have a preference, you can:

• Do your least favorite form of exercise first. If you prefer weight training, do cardio first when you’re most motivated and less likely to skip it.
• Do your favorite form of exercise first. This can motivate you to head to the gym or start your workout in the first place.

What is cardio?

Cardiovascular training, or "cardio," includes aerobic activities that get your heart rate up, like:

• Walking
• Running
• Swimming
• Biking
• Hiking
• Dancing

Doing cardio first can warm your muscles and lower injury risk during weight training—if you keep it moderate.

What is strength training?

Some types of strength training, such as high intensity interval training (HIIT), can raise your heart rate and have cardiovascular benefits. However, the primary focus is strengthening and toning your muscles. Strength, or resistance, training includes:

• Weightlifting
• Bodyweight exercises (lunges, pushups, squats, etc.)
• Pilates and barre workouts
• Power yoga
• Resistance band training

You may gain more strengthening and toning benefits from doing resistance training first.

"If you wear out your muscles doing cardio, you are not going to be able to lift as heavy or do as many reps," Jeffrey says. "For example, if you run before strength training, you may find it harder to train your quads while weight lifting and won't see muscle-building results as quickly."

Cross-training for weight loss and fitness

Whether you prefer cardio or resistance training, it is important to do both, or cross-train, to get the most benefits.

"If you are training for a marathon, you want to increase the strength in the muscles you use while running," Jeffrey says. "If you want to lose weight, strength training will help you gain muscle, which burns more calories than fat. This will help expedite your weight loss because your metabolism will increase."

Always include a warm-up and cool-down

To stay safe and maximize your workouts, always stay hydrated and include a warm-up and cool-down.

Start with a 5–10 minute warm-up at low to moderate intensity, like walking or cycling.

"Don't jump in right away and start lifting heavy or sprinting," Jeffrey says. "This can increase your risk of injury."

Follow your workouts with a cool-down, such as walking or jogging at a slow pace, for at least two minutes. Cool-downs:

• Prevent your heart rate and blood pressure from dropping suddenly.
• Get your blood flowing normally again; otherwise, you may experience dizziness or fainting.
• Help reduce soreness after an intense workout.

Follow your cool-down with stretches to prevent injury. 

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