Cardio or Weights First?
If you are someone who does both strength training, plus a form of cardio (i.e. cycling or running), then you may have found yourself wondering: How do I pair both workouts on the same day?
In order to maximize your recovery, progress and outcomes, start by asking yourself:
What is my primary fitness goal?
In simple terms...
If your goal is to improve endurance, speed or distance — do cardio first.
If your goal is to increase muscular strength and endurance — do strength first.
If you have goals equally in both categories, you'll need to put a little bit more thought into how you split up your workouts. If you have an intense cardio workout planned - like interval training or speed work - then do your cardio first. On lower body days, save your energy for your weight training and leave your cardio for last.
What the experts are saying…
In reality, if you are working with a qualified coach or trainer, they will assist you in determining if you need to worry about which workout comes first. Most of the time, if you have an easier run/ride planned or it's an upper body day, it really doesn't matter.
Some fitness experts may advise that you do cardio after your weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues your muscle before their most strenuous activity. However, if your primary fitness goals are to run/cycle faster or further, or to maybe compete in a race, it is recommended that you prioritize your cardio by doing it first.
In our home-based virtual group training program, on days when both cardiovascular and strength training are planned, it is recommended to run before the strength training session. In fact, implementing a two-a-day philosophy with (1) one workout in the a.m. (2) 8+ hours recovery in between, and then (3) the second workout in the p.m. will result in optimal outcomes. This can be challenging to fit into our schedules, so when not possible, it is advised to omit whichever workout is not the non-negotiable workout for that day.
Conclusion
No matter when you get your cardio in, aim to accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. If you can carve out the extra hours in your week for longer workouts or for two-a-days, then you’re golden! And if not, just decide where your primary fitness goals lie and focus on doing those workouts first.
It’s not one or the other, all or nothing. Both cardiovascular and strength training hold an important place within a balanced exercise program. Figuring out how to schedule them into your day that can sometimes be tricky, but hopefully some the principles above will help!
Feel free to comment below, shoot us an email or DM if you have any questions on this topic.