Sharing some tips on whether you should do strength or cardio first in your workout routine.
Hello friends, I hope you are having a great day.
For today’s post I want to talk about Strength vs. cardio, and which one should you do first in your routine? There are many different types of exercise routines, and each offers different benefits for your body (and mind!). Doing a combination of strength training — i.e. weight training — and cardio can help you achieve your body composition and fitness goals, and knowing how to structure them into your routine can help you maximize the benefits. Deciding which to do first depends on your goals, including your overall fitness goals.
In today’s post I’m going to give you some tips on how to decide which one to do first!
Should I do strength training or cardio first?
A balanced workout plan includes strength and cardio components, as well as mobility and rest. You should also make sure to alternate workout intensities throughout the week. For example, if you have a very intense cardio day, add a rest or lower intensity day to it and include at least one moderate intensity day. The amount of cardio and strength training you do in your weekly routine depends on your current fitness level, your goals, and unique factors such as age, health issues, injuries, medications, etc. While I am a certified personal trainer and women’s fitness specialist, please remember that I am not a doctor. Talk to your doctor before making any changes to your fitness and respect your body.
Also, remember that whenever you start something new in your routine, you’re likely to be in pain, so DON’T push yourself too hard. That’s why I usually have my beginner clients start with just bodyweight or very light weights; they’re going to be in pain regardless.
Benefits of cardio after weights
For body recomposition:
I generally recommend doing cardio after strength training for those looking to increase their strength. Many women don’t realize that if they’re going for a more “toned” look, they need to gain muscle. For this reason, we’ll emphasize strength training (progressive training and phased programming for optimal results) and add cardio, but not too much.
For hormonal reasons:
I also work with many women who suffer from hormonal imbalances, often due to years of stress, under-eating, and over-exercising. Workouts can be an additional stressor on the body, especially intense cardio exercise, also known as aerobic exercise, which significantly increases the heart rate. Therefore, we will focus more on strength training and stick to daily walks until they get their energy levels back and the inflammation goes down.
Weights first help prepare the body for cardio.
Performing strength training sessions first can help your body prepare for more explosive cardio movements. By lifting weights or doing any type of strength or resistance training, you are working your joints through their full range of motion and warming up your muscles. It can be helpful to mimic some of the upcoming cardio movements during your strength training routine.
Increased metabolism through increased muscle density:
Muscle tissue is hungrier than fat, which means it burns more calories at rest. When you focus on increasing body strength, you may not burn more calories during your workout, but you will increase your body’s energy demands, which increases your metabolism.
Benefits of cardio before weights
A lever you can pull to lose fat
While I believe nutrition and sleep are the most important things to achieve fat loss goals, you can use cardio before strength training as leverage. Your total calorie burn will be higher during the workout itself and you’ll have more energy to push yourself.
If you’re training for a race or endurance event, cardio first can help performance.
You will have the most energy for whatever you do first in your workout. If you have specific endurance goals, I recommend doing a warm-up and then doing cardio first to build endurance.
At the end of the day, consistency is what matters most.
Bottom line: I wouldn’t worry too much about whether you do cardio or strength first – do what makes sense for your routine and what you can do consistently. It also depends on your personal preferences and what you enjoy. If you enjoy your routine, you’re much more likely to stick with it long-term, which will give you the best results.
So tell me friends, do you like to do cardio and weights on the same day or on separate days?
Which one do you like to do first?
Kisses and hugs
Gina
Need help? Here’s how to create a training plan and how to determine your strength training split. If you’re looking for personalized fitness or nutrition coaching, you can Apply here. <3
