Let’s Set the Scene: You Walk into the Gym…
And you ask yourself:
“Should I hop on the treadmill or grab the dumbbells first?”
This age-old gym debate has a clear science-backed winner—weights first, cardio after—especially if you’re aiming for fat loss, strength building, or performance gains.
Here’s the scoop (with sprinkles of simple science and holistic fitness wisdom):
🧠 The Science Behind Workout Order
Your body has a limited energy tank for intense exercise. When you work out, it primarily uses glycogen (stored carbs in your muscles and liver) for fuel. You want to spend that glycogen wisely!
When you lift weights first, your body has a full energy tank. That means:
- Heavier lifts
- More muscle recruitment
- Better form and fewer injuries
- Improved strength and muscle growth (aka hypertrophy)
But if you do cardio first, you’re tapping into that fuel tank before lifting… meaning:
- Less energy for heavy reps
- Decreased performance
- Increased muscle fatigue
- Higher risk of form breakdown
Cardio is great—don’t ditch it! But doing it first could sabotage your strength session.
💪 Muscle Gains First, Cardio Later
Weightlifting triggers muscle breakdown that leads to regrowth—that’s how you get stronger and more toned. But that process needs proper stimulus and fuel. If you’re pre-fatigued from cardio, you won’t lift as intensely.
Post-lifting, your body enters a high-energy state called EPOC (Excess Post-Exercise Oxygen Consumption), which boosts calorie burn after your workout ends. Cardio after weights supercharges this process—hello, fat burn! 🔥
🔥 Cardio After Lifting = Better Fat Burn
Let’s get a bit geeky (in a fun way). After lifting, your body is low on glycogen. When you start your cardio at this point, your body is more likely to turn to fat stores for energy instead of carbs.
When you lift weights first, your muscles use glycogen (stored carbs) as fuel. By the time you transition to cardio, your glycogen is tapped, prompting your body to shift toward burning fat for energy—just what we want for slimming without sacrificing muscle!
A recent review from GoodRx Health notes that “doing weight training before cardio burned more fat,” and also boosted post-workout calorie burn compared to doing cardio first goodrx.com. That’s because:
- Weightlifting under fresh conditions activates muscle-building pathways and maximizes strength gains.
- The cardio session taps into fat reserves due to depleted glycogen.
- Combining the two—weights then cardio—amplifies overall energy burn and metabolic boost.
🧘♀️ But What About Heart Health?
Great question! Cardio is crucial for cardiovascular endurance and overall health. But if strength, fat loss, or physique sculpting is your goal, prioritize weights. You can still get all the heart benefits by doing moderate cardio after lifting, or by incorporating it into your weekly training schedule.
PS: If you’re training for an endurance event (like a race), the opposite may apply—but that’s a different blog post. 😉
🧪 Recap: The Smart Workout Order
| Goal | Best Order |
|---|---|
| Build muscle | Weights → Cardio |
| Burn fat | Weights → Cardio |
| Endurance training | Cardio → Weights (sometimes) |
| Improve strength | Weights → Cardio |
| General fitness | Weights → Cardio or alternate days |
📝 Real Talk: It’s Also About Energy & Focus
Let’s be real—how do you feel after 30 minutes of HIIT or incline treadmill walking? Probably not like squatting your bodyweight or deadlifting with perfect form.
Prioritize what matters most to your goal when your energy and mental focus are highest. For most of us, that’s right at the beginning of our workout.
💡 Takeaway Tips
- Always warm up first (5–10 min dynamic movement)
- Lift heavy (safely) while fresh
- Do cardio after strength or on alternate days
- Stay consistent, and track your progress
- Fuel your body with protein and complex carbs post-workout
- Listen to your body—and dabble with both to see what feels best!
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Got questions about your own routine? Drop them in the comments or DM me!