🤔Cardio or Weights First? (Science-Based)

🎯Cardio and lifting weights are key components in any fitness program. But should you do cardio or lift weights first in a training session?
The simple answer is that it depends on your goals. If you want to focus more on muscle development and use cardio as a way to burn extra calories, lift weights first and then do cardio. Because as shown by the research, cardio before lifting fatigues you and reduces muscle performance [1]. The opposite of course holds true. If your main focus is endurance improvement, prioritize cardio first.
Now, if you want to maximally improve both your cardio and strength development, there is a benefit in separating your cardio and lifting sessions. A 2016 study found that separating your cardio and strength sessions by at least 6 hours results in improved strength gain [2]. So if you have the time, separating your cardio and strength sessions can help. A practical way to accomplish this is by doing cardio and lifting weights on separate days. Or perhaps even do your weights in the morning and cardio in the evening, if you have experience with training 2 times a day.
📚 Scientific References:
1. LEVERITT, MICHAEL, and PETER J. ABERNETHY. "Acute effects of high-intensity endurance exercise on subsequent resistance activity." The Journal of Strength & Conditioning Research 13.1 (1999): 47-51.
2. Tomiya, Shigeto, Naoki Kikuchi, and Koichi Nakazato. "Moderate intensity cycling exercise after upper extremity resistance training interferes response to muscle hypertrophy but not strength gains." Journal of sports science & medicine 16.3 (2017): 391.

[@darkwolf6122]

It’s always best to keep them separate in my opinion. I’ve tried doing cardio after weights, but I’m completely worn out to properly focus on it.
Doing them on alternate days allows me to perform both with 100% effort & intensity.

[@Issacartidev5k]

So do you do a whole day of just cardio ?

[@noahcarter1056]

@@Issacartidev5kyes

[@noahcarter1056]

@@Issacartidev5kI do 30 on the stairs climber 30 running moderately or high intensity then walking for 30 moderately or briskly . Cardio day

[@fuzzyhair321]

I seperate my cardio and lifting days. Doing mixed martial arts is hard enough on my body, it needs to rest so i can do weight lift days

[@iWannaBurnFat]

Nice, keep up the good work!

[@adithya.manoj_]

I also do the same. 5 Days of Weight Training in the morning and Karate training on late afternoon 3 days a week. That's Perfect

[@TheFireGlory07]

I wear less if I do cardio first for 10-20 minutes and then lifting. The opposite just tires me much more. However, I’m not too concerned about muscle growth even though they grow fast anyway in my case. I’m more concerned about how fit and healthy I feel. That’s my goal!

[@dantheredeemed]

yeah that's what I do. Obviously don't go crazy at first.

[@Joanna-kx9od]

What if I run in the mornings and then later during the evenings I strength train? My goal is to loose body fat and gain muscle.

[@dantheredeemed]

It all depends on your stamina. I like to warm up by doing cardio cause it gives me an energy boost especially after school so that I could have more energy while weightlifting. I also naturally tend to have higher energy. I have had days where I don't do cardio, and I honestly don't feel a difference between cardio and no cardio-included workouts.

[@PurpleCow123]

What if I run after my lifting sessions 6 days a week? I run for 20 mins after one hour of lifting weights

[@nikhilgoyal3071]

That's awesome buddy

[@anasbendahou7722]

Question: how often should we do Cardio after lifting weight all days or 2-3 times per week

[@joshsingh2557]

So if i have Arms back or chest. Is it okay to do cardio straight away and with leg day do 6hrs before

[@fahad.xr88]

What if my goal is loosing weight and i cannot go to gym at 2 seperate time have to go both cardio and weight at the same time

[@bigreg4048]

If you found a answer lemme know that’s what I’m struggling with to

[@saniyalucknowikurti8121]

​@@bigreg4048thats my goal too.. what i've done is i do cardio on alternate days cos i only hv 1 hour per day for gym.

[@RIKI77777]

@@bigreg4048just do cardio first its good for warmup too and will get u in the right mindset. dont have to overthink ab all the little science

[@IvoPoccia-tw5ug]

Guys honestly there is no best way of doing it focusing on ur diet is the key weigh training and cardio is very important but if u have it done ☑️ doesn’t matter the order u do it. I would go on to what feels harder for you and go the hard way 😉

[@Rihaan_Thakkar]

YOU LOOK BEAUTIFUL ❤️!