To do cardio or weights first?

That is the question. 

You’ve been going back and forth in your head on this one.

The pro-strength training crowd says you should ALWAYS lift weights first and under no circumstance should you begin your workouts with cardio.

But then there are those who say, “Eh, it’s not such a bad thing to start your workouts with cardio. In fact, that’s what I prefer!” 

Who’s right in this situation?

Should cardio or weights come first in your workouts?

The truth is…

Both camps are right.

There’s a little bit of a gray area as to whether you should do cardio or weights first.

But what kind of person would I be to just say that and not help you determine which one to start your workout with? 

Not a very nice one.

By the time you’re done reading this post, you’ll be able to decide whether cardio or weights first is best for you.

Cardio or weights first: Which is best?

Ultimately, your fitness goals should reflect you doing cardio or weights first. 

You want to put whichever one that is at the beginning of your workouts when you have the most energy.

If your primary goal is cardio-based (i.e. you’re training for a marathon, you’re a tennis player, soccer player, etc) start your workouts with cardio.  

If your main goal has to do with building strength (i.e. you’re a powerlifter, football player, or something along those lines) go with weight lifting before cardio.

Here’s why that is…

Let’s say you’re training for a marathon but prior to your run for the day, you hit a heavy leg day as part of your strength training routine.

Your legs would be cooked spaghetti noodles for your run, which would negatively impact your running form (not to mention potentially increase your risk of injury). 

Would you really be able to get the most out of your marathon training, which is your ultimate goal?

 

Should you do cardio or weights first for weight loss?

Let’s say you don’t necessarily have a specific goal.

You’re just motivated to lose weight and get shreddy beddy in time for summer. 

In that case, it really doesn’t matter if you do cardio or weights first, as long…

A.) You make sure you’re in a calorie deficit (the one thing you need, above all else, for fat loss). FYI, a calorie deficit is driven by your nutrition, meaning you can’t out-exercise a poor diet.

B.) You make time for both and stay consistent with it.

It’s not like doing one first over the other is some secret hack to lose weight faster, kind of like how intermittent fasting isn’t either. 

Main takeaway: Don’t make the mistake of ONLY doing cardio or ONLY lifting weights.

Both deserve a spot in your workout routine.

Oh, and one last word of advice…

If there’s one you just absolutely despise, do it first.

Because let’s be honest…

If you save the one you hate most for last, you’ll probably just skip it 😂 

 

Cardio or weights first FAQs

What happens if you do cardio first then weights?

Oh, wow…Definitely don’t do that!

It’ll completely ruin your calorie deficit and undo all the progress you’ve made if you do cardio before weights. 

^^^ Said in the most sarcastic voice possible *** 

Nothing will happen, you can do cardio before or after weights.

Just remember, the order should reflect your goals.

If your main goal is something that’s cardio-specific (i.e. you’re a runner, pickleball player, wrestler, etc), get your cardio in first.  

If your main goal has to do with building strength, lift weights first.

And if your most important goal is to just get in better shape, lose some fat, and build a little bit of muscle, it doesn’t matter whether you do cardio or weights first, as long as you’re making time for both. 

One training block you could do weights first and when you switch up your workout routine for the next training block you could do cardio first.  

 

Should beginners do cardio or weights first?

If you are a TOTAL beginner at working out, I would suggest lifting weights before cardio. 

Here’s why:

You’re used to walking, it’s something you do every single day.

So form won’t be an issue for you on the treadmill, or when you’re using a cardio machine like the StairMaster or elliptical.

However, you’re not used to lifting weights. 

And you want to have the most energy and concentration so you can focus on getting the correct form down.

 

Is 20 minutes of cardio enough after lifting weights?

There’s not a set-in-stone rule or formula where it’s like “Yup, 20 minutes of cardio after weights will get me the best results.” 

Get what I’m saying? 

Rather than focus on a strict, hard-set amount of time, just make sure you get plenty of daily movement or physical activity.  

You don’t have to do it all at one time and it doesn’t have to be this super strenuous thing either.

It could be 30 minutes of cardio after weights here, 20 minutes of walking while grocery shopping there, which adds up over the course of an entire day.

A good number of daily steps to shoot for is somewhere between 7.5K-10K.

Should I do more cardio or weights to lose belly fat?

Targeted fat loss isn’t a real thing, so certain exercises or a specific workout order won’t help you target belly fat.

Remember, fat loss comes down to being in a calorie deficit, and nutrition is the conductor of your calorie deficit train. 

When you’re in a calorie deficit, you’ll lose fat overall and your genetics determine where that fat comes from first. 

Make room for both cardio AND weights in your workout routine.

 

How often should you lift weights and do cardio?

Let’s start with the strength training piece…

I’d recommend 3 or 4 days a week of lifting weights. 

If you’re doing 3 days a week, your workout schedule might look like this:

• Monday – Lower body
• Wednesday – Upper Body
• Friday – Total body

If you’re working out 4 days a week, I’d suggest an upper/lower split:

• Monday – Lower body
• Tuesday – Upper body
• Thursday – Lower body
• Friday – Upper body

As for cardio…

Again, just don’t be a couch potato and move more throughout the day (7,500-10,000 steps per day is ideal). 

You can throw 1-2 L.I.S.S (low-intensity steady state) cardio sessions on top of that for 20-30 minutes each every week but you really don’t need anything more than that.

 

Can I do cardio and weights on the same day?

You sure can, just know this…

You shouldn’t be lifting weights every single day (your body needs time to recover) but you should be getting some type of movement or physical activity every single day (i.e. walking). 

 

What about fasted cardio?

You can if you want to.

Sometimes, I enjoy the feeling of working out in the morning on an empty stomach.

But fasted cardio won’t lead to greater fat loss, if that’s what you’re thinking.