Should I do cardio before weights, or weights before cardio
The Interference Effect: Why Workout Order Matters
When you combine strength training and cardio in the same session, they can interfere with each other — researchers call this the interference effect.
Here’s how it works:
- Cardio first → strength performance may suffer: Fatigued muscles, lower energy stores, and a tired nervous system make it harder to lift heavy or maintain proper form. Over time, this can reduce strength gains and overall workout effectiveness.
A 2014 study in the Journal of Strength and Conditioning Research found that doing cardio before lifting reduced lower-body strength performance. - Weights first → cardio intensity may decrease: After lifting, energy levels may drop, so your cardio session might not be as intense or long. For most clients, this is okay — your priority should be your main goal for that workout.
Rule of thumb: Start with the type of training that matters most to you — strength first if building strength is your priority, or cardio first if endurance is your focus.
Start with Your Priority — and Space It Out Smartly
The order matters, but timing between sessions matters too:
- Separate Sessions: Ideally, allow at least 4–6 hours between cardio and strength training. This helps minimize the interference effect, so each type of training can be performed at your best.
- Same Session: If you do both in one workout, strength first, cardio second. This ensures your muscles are fresh for lifting, maximizing performance while still getting your cardio in.
Tip: Align your workout structure with your goals, and give your body adequate recovery to get the best results.
Why Combining Cardio + Weights Works Best
Even with the interference effect, research shows that combining cardio + weights produces the best results for body composition, fat loss, and overall fitness:
- In overweight and obese adolescents, combined aerobic + resistance training produced the largest improvements in BMI, fat mass, and body fat percentage.
- Adults who combined resistance and aerobic training saw bigger reductions in fat mass while still improving strength and lean muscle.
- Among women with obesity, combined workouts consistently improved body composition compared to doing only cardio or only weights.
Practical Tips for Your Workouts
Start with your priority: Strength first if building strength, cardio first if stamina/endurance is your main goal.
Space it out when possible: 4–6 hours between cardio and strength sessions is ideal.
Track progress: Notice improvements in strength, endurance, and body composition over time.
Prioritize recovery: Warm-ups, mobility work, and post-workout recovery are key to performance and results.
If in doubt: DO SOMETHING! Its all about progress not perfection!
How Coaching Can Help
Trying to figure out the right combination of weights and cardio can feel overwhelming. Coaching helps you:
- Design a program tailored to your goals and lifestyle
- Strategically combine cardio and weights for maximum results
- Keep you accountable and motivated
- Troubleshoot plateaus so you keep progressing
✨ If you’re ready to see real results without guessing, visit my website to book a free consultation. Let’s create a plan that works for you, your schedule, and your goals.
Committed to your progress,
Chris
