Cardio or Weights First? A New Study Reveals the Answer

For years, fitness enthusiasts and experts alike have debated whether it’s better to do cardio before or after weightlifting.

Now, a new study might finally provide the clarity we’ve been seeking.

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The Study at a Glance

Recent research involving 45 young men classified as obese has shed light on how exercise sequence affects fat loss.

Over a 12-week period, participants were split into three groups. One group served as a control, continuing their usual routines without any exercise changes.

The other two groups trained three times a week, completing identical 60-minute workouts with only one difference—the order of exercises.

Strength workouts included classic moves such as the bench press, deadlift, squat, and bicep curl using actual weights, while cardio consisted of 30 minutes of stationary cycling.

Participants wore sports watches so researchers could track their activity levels objectively.

The Results

Both exercise groups improved in cardiovascular fitness, muscle strength, and body composition, losing fat and gaining lean muscle.

Notably, cardiovascular benefits were similar regardless of whether cardio was performed before or after weightlifting.

However, key differences emerged in fat loss and muscle performance. Participants who lifted weights before cardio experienced greater reductions in total body fat and visceral fat—the type linked to cardiovascular disease.

These individuals also showed better muscular endurance and explosive strength.

Additionally, the strength-first group averaged 3,500 steps per day, far outpacing the cardio-first group, which averaged just 1,600 steps.

Why Weight Training First Works

The study suggests that the sequence of exercises affects how your body uses energy.

Weight training relies on glycogen, the stored sugar in your muscles, as an immediate energy source.

By doing resistance exercises first, you deplete glycogen stores and force your body to rely more on fat reserves during the cardio segment that follows.

This shift in fuel source likely explains the enhanced fat loss in the weights-first group.

Conversely, starting with cardio depletes glycogen early, which can leave your muscles feeling fatigued before weightlifting.

This may reduce the effectiveness of strength training and limit your ability to build explosive power.

Caveats to Consider

While the findings are compelling, the study has some limitations. It focused solely on obese young men, so the results may not apply to women, older adults, or individuals with different body compositions.

Additionally, the study’s 12-week duration may not capture long-term patterns or changes.

What’s the Best Approach for You?

The best workout routine depends on your goals. If improving cardiovascular fitness is your main priority, the order of exercises matters less, as both sequences enhance aerobic capacity.

However, if your aim is fat loss, reducing abdominal fat, or increasing daily activity levels, the evidence strongly supports starting with weight training before moving on to cardio.

Ultimately, both methods provide significant health benefits. Choose the sequence that aligns with your objectives, and most importantly, stay consistent in your fitness routine.

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Source: livemint

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.