Whether you’re pressed for time or just want to squeeze more energy out of your workout, you may be asking yourself: Should I double my strength training and cardio on the same day? If so, should you do cardio before or after lifting weights? “Embarking on a fitness journey often presents beginners with the age-old dilemma – where should I start: cardio or weightlifting?” says Peloton trainer Assal Arian. “This decision isn’t just a matter of personal preference; it can significantly impact your fitness goals.”
There are a lot of factors to consider when you’re deciding whether to lift weights first or get your heart rate up with cardio first. Below, Asal walks you through the dos and don’ts of scheduling cardio and strength training on the same day, and tells you the benefits and potential pitfalls of prioritizing one workout over the other.
Can You Do Cardio and Strength Training On the Same Day?
Short answer: yes. For those just starting out, experts often advocate a combination of cardio and weightlifting. This balanced approach not only enhances overall health, it also aids in weight loss and provides a solid foundation for more advanced training.
Intermediate and advanced fitness enthusiasts will also benefit from this two-in-one combo. Strength training and cardio in one fell swoop saves you time, challenges your muscles in unique ways, and helps you work every system in your body (such as the aerobic and anaerobic systems) at the same time.
Of course, it’s ultimately up to you to check in with your body between these two workouts and decide if they feel good. Ask yourself: Can you maintain good condition when you combine strength training with cycling? Have you ever noticed that if you lift weights before a race, you’re not getting a quality cardio workout? How easy or challenging was it to recover after these two workouts? All of these questions are part of becoming your own coach.
Is It Better to Do Cardio or Weights First?
Choosing whether you should do cardio or weightlifting first is a decision you must make based on your body and goals. Everything from your fitness goals to the time you need to exercise may affect whether you hop on the treadmill or lift weights first.
All that being said, there are two general rules to follow when it comes to order. Your first priority exercise should be the one that best meets your fitness goals. Second, it’s best to do your hardest effort right at the beginning so you have fresh energy.
Benefits of Strength Training Before Cardio
If building muscle is your main goal, then you’ll want to grab dumbbells before starting a HIIT workout. Prioritizing weight training ensures your muscles are primed for heavier lifts and promotes muscle growth.
Scheduling strength training before running can also warm up your muscles so you can move more easily. For example, if you train your legs at a moderate intensity, you may find that you can pick up the pace when you run. Start with compound movements like squats, deadlifts, and bench presses. Mix heavy and moderate weights together and do fewer reps to induce hypertrophy.
Disadvantages of Doing Weights Before Cardio
Of course, there are some trade-offs to keep in mind if you decide to squat, deadlift, and bicep curl before jumping on a Peloton bike. Research from the American Council on Exercise (ACE) shows that performing cardio later in a workout increases overall heart rate compared to performing cardio first, even if the exercise intensity is the same. According to ACE, this can mean that if you feel like your workout is more intense than you should, your performance may suffer. Saving strength training for after cardio can help ensure an effective workout that doesn’t feel too difficult, according to ACE’s guidance.
Benefits of Doing Cardio Before Strength Training
If you want to build endurance or cardiovascular fitness, starting with cardio is your best option. It prepares your body for the challenges of weight training and lays the foundation for a strong cardiovascular foundation. For those who are training for endurance events such as marathons or triathlons, opting for a cardio-first-then-weightlifting approach is ideal choice. Prioritize aerobic exercise like running or cycling first, then move to weight training with higher reps and lower weights to build muscle endurance.
One study found that a brief 20-minute aerobic warm-up before strength training may help strengthen muscles. (It’s worth noting, however, that study participants performed a cycling workout before performing triceps-strengthening exercises. So, for example, results may have been different if they had cycled first and then performed lower-body strengthening exercises.) Can be avoided early fatigue during weight training, thereby maintaining proper form and lifting heavier loads,” explains Assal. She adds that aerobic exercise can even improve your flexibility, making you less prone to injury during strength training .
Disadvantages of Doing Cardio Before Weights
If your cardio workout is intense, you may feel fatigued when you switch gears and start resistance training. That’s why Asal recommends a specific method for those focused on endurance training. Prioritize aerobic exercise like running or cycling first, then move to weight training with higher reps and lower weights to build muscle endurance. Muscular endurance is your body’s ability to repeat the same muscle movements over time.
The Best Types of Cardio to Combine With Weight Training
Almost any type of aerobic exercise—from running to swimming to rowing—can be combined with weight training. ACE says running has a greater impact on strength training than cycling (when done within the same workout), so keep this in mind when you’re narrowing down the type of cardio you want to do today. ACE also recommends keeping endurance training to 30 minutes or less to reduce the impact it has on strength training—no matter which workout you choose.
However，alternating between lifting weights and high-intensity cardio will keep your body challenged and avoid plateauing.
For example, you could alternate 5 minutes of main bike running with 5 kilometers of weighted chest presses or Turkish get-ups. Or hop on the bike and do speed intervals, interspersed with some core work.
The Bottom Line: Cardio or Weight Training First
Like many fitness decisions, the dilemma of cardio before or after lifting weights is personal. The decision to prioritize cardio or weightlifting depends on your fitness goals and personal preferences. For beginners, the most important thing is to be persistent and gradually adjust your daily habits based on experience. Whether you’re looking to build muscle or improve endurance, mastering the art of exercise is the key to lasting success. Keep trying, stay motivated, and most importantly, enjoy the journey to becoming a healthier, healthier you.
Whatever you decide, make sure you prioritize nutrition before a doubleheader so you have enough fuel in the tank when the race comes. And, after your workout is complete and dusted off, do all the things you need to do to kick-start your recovery. Stretch, hydrate, and get a good night’s sleep.
