A common question among gym-goers is about the best workout order: should you start with cardio or save it for the end? The truth is, the answer depends on your goal whether it’s burning fat, gaining muscle, or improving endurance.
In this article, we’ll explain how each choice affects your results and how to create a routine that makes sense for your objective.
Cardio before or after workout: what changes?
Workout order can directly impact your results. That’s because your body uses different energy systems for cardio and strength training, and fatigue can also affect performance.
For example, doing cardio before weight training may leave you with less strength for lifting. On the other hand, saving cardio for the end may help you preserve energy for your strength workout. Let’s break it down.
Cardio before strength training
Doing cardio first can be beneficial in some cases:
- When the focus is on improving cardiovascular endurance
- For beginners who need a full-body warm-up
- In resistance-focused training routines
However, this approach may not be ideal for those aiming for muscle growth (hypertrophy), since part of your energy is spent before lifting, potentially affecting performance.
Cardio after strength training
This is the most recommended approach for those who want to preserve strength and focus on muscle gain.
Lifting weights while fresh allows you to give your best effort. Also, doing cardio after strength training can enhance fat-burning, as your body may use more fat as fuel after glycogen stores are depleted.
Doing cardio separately from weight training
Another good option is splitting sessions—strength training in the morning and cardio later in the day, or alternating days.
This helps avoid fatigue and allows better performance in both workouts. It works well for people with more time and more specific goals.
What if your goal is weight loss?
If fat loss is your main goal, the ideal order depends on cardio intensity.
For high-intensity workouts like HIIT, cardio is better after lifting. For moderate activities like walking or biking, doing it before won’t significantly affect your performance or results.
What if your goal is muscle gain?
In this case, strength training should come first. It requires more focus, strength, and good technique.
Cardio is still important for overall health, but it should be done after your strength session or in a separate time slot.
Summary: what’s best for you?
| Primary Goal | Recommended Order |
|---|---|
| Improve endurance | Cardio before strength training |
| Fat loss | Cardio after strength or later that day |
| Muscle gain | Cardio after strength training |
| Beginners | Light cardio as warm-up |
Frequently Asked
Does 30 minutes of cardio before lifting hurt performance?
It depends on the intensity. A light walk can help warm you up. But intense cardio may reduce your strength and affect performance.
Can I gain muscle just doing cardio?
Cardio supports overall health and fat loss, but muscle gain requires strength training. Resistance exercises are essential for hypertrophy.
How often should I do cardio?
2 to 5 times per week, depending on your goal. If you’re trying to lose weight, increase frequency. For muscle gain, less frequent cardio may be more effective.
Is fasted cardio more effective?
There’s still debate. Some people see better fat-burning in a fasted state, but it’s not for everyone. If you feel lightheaded or low-energy, it’s better to eat first.
Training in the palm of your hand!
There’s no one-size-fits-all answer. The right order between cardio and strength training depends on your goals, fitness level, and availability.
The most important thing is to stay consistent, listen to your body, and get professional guidance whenever possible.
Want a smart and personalized training plan? Download the Befit app now and get customized workouts with expert support to help you reach your goals with health and consistency.
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