Should I Do Cardio Or Lift First?

One of the most debated topics in fitness⬇️

Should you start with cardio or lift weights first?

Here’s what the research says....

🔍 What Does Research Say?

A study by Cadore et al. (2012) found that the order of exercise can affect the acute hormonal response and long-term adaptations to training.

For strength gains, it’s generally better to start with resistance training when you’re freshest, as pre-fatigue from cardio can impair your strength performance.

Conversely, for goals focused on endurance or fat loss, starting with cardio can be beneficial. It can warm up your muscles and help you burn more calories from the start of your workout.

📊 Guidelines for Workout Order:

- Strength Priority:

- Begin with weight training to maximize your power output without the fatigue from cardio.

- Endurance or Fat Loss Focus:

- Start with a cardio session to kickstart calorie burning and enhance cardiovascular endurance.

💡 Why It Matters:

Your primary fitness goal dictates the optimal order. Maximising performance in your first activity ensures you get the most benefit where it counts.