The Ideal Time to Do Cardio
The question of workout order has been around forever. Some people swear you should start with cardio, while others insist lifting should always come first. The truth is, there isn’t one right answer. Research shows the best order depends on your goals. If you want strength, stamina, or just overall fitness, the approach can look different.
Lift First if You Want Strength
When you begin with weights, your muscles are fresh. That means you can push heavier, do more reps, and keep better form. Studies show that doing cardio first makes you more fatigued, which reduces your strength during lifts. If building muscle or increasing power is your top priority, weights should come before cardio.
Cardio First if You Want Endurance
If your main focus is running, cycling, or improving stamina, start with cardio. Doing it first means you’ll have the most energy for what matters most. Research suggests that endurance training after heavy lifting can feel harder and less effective, so give cardio your best effort upfront.
Mix It Up if You Just Want Balance
If you’re working out for general fitness, the order doesn’t matter as much. Studies show that unless your cardio is long and intense every session, it won’t interfere much with strength. What counts more is getting both types of training into your week.
Don’t Stress Over Warm-Ups
A short jog, cycle, or row before lifting isn’t the same as a full cardio workout. A light warm-up actually helps prepare your muscles, improve blood flow, and lower the risk of injury. Just keep it moderate, so you’re not drained before you start lifting.
The Bottom Line
The right order depends on what you want most. If strength is your goal, start with weights. If endurance is your goal, start with cardio. If you just want to stay healthy and fit, do both in whatever order keeps you consistent. At the end of the day, sticking with the routine matters more than the order.
