Should you do cardio exercises before or after weight training?

For fitness enthusiasts and gym-goers, the age-old debate of whether to perform cardiovascular  exercises before or after weight lifting continues to spark confusion. This question is more than just a matter of personal preference; it can significantly impact your workout effectiveness, muscle growth, and overall fitness goals.

As both cardio and weight training play crucial roles in a well-rounded fitness regimen, understanding the pros and cons of each approach can help you optimise your workout routine and achieve better results. 

Cardio exercises before vs. after weight lifting

Sanjay Goyal, Managing Director, PowerMax, says, “A person’s goals and preferences must determine whether they prefer to perform aerobic or cardiovascular exercises before or after weightlifting.”

Cardio exercises, he says, can be used as a warm-up to “increase cardiovascular endurance, sharpen mental focus and to help burn calories,” all of which are advantageous for weight loss. It could however also result in exhaustion impair strength deplete glycogen stores and raise the possibility of overtraining.

On the other hand, since peak energy is used for lifting and leads to greater muscle growth, doing cardio after weightlifting enables optimal strength performance, says Goyal. “Cardio after lifting weights can help with muscle recovery and fat utilisation. But exhaustion from lifting weights can also make the cardio less effective, make it harder to manage your time and make you less motivated to finish the workout.”

Dr Mickey Mehta, global holistic health expert, agrees with Goyal, adding, “After a slow warm-up, good cardio is fantastic, making it ready to do intense weight training.”

Preceding weightlifting with cardiovascular exercise may cause muscle fatigue (Source: Freepik)

Impact of the sequence of cardio and weight lifting on muscle growth

According to Goyal, the order in which you perform cardio and weightlifting has a big influence on your overall fitness goals and muscle growth.

He states, “Preceding weightlifting with cardiovascular exercise may cause muscle fatigue which could impair muscle growth by lowering strength and performance. Additionally, it can deplete the glycogen stores required for heavy lifting which reduces the effectiveness of strength training.”

In contrast, lifting weights before cardio enables people to use their maximum energy for strength training which may result in greater muscle growth, he says. “This order makes sure that lifting is done as hard as possible which is necessary for building muscle.”

Moreover post-lifting cardio can improve muscle recovery by increasing blood flow and promoting fat burning. For those who are looking to gain muscle it is generally more effective to prioritise weight lifting over cardio.

Specific types of cardio that are better to pair with weight lifting

Goyal notes, “It is true that some cardio workouts complement weightlifting better than others and that timing affects efficacy.”

Weightlifting is best paired with low to moderate-intensity cardio such as brisk walking cycling or light jogging especially if done beforehand, he asserts. “These exercises help to warm up better because they improve blood flow and lower the risk of injury without using up a lot of energy.”

He continues, “It is best to perform high-intensity cardio exercises like sprinting or HIIT after lifting weights. Following strength training with these exercises can optimise fat burning and enhance cardiovascular fitness without sacrificing muscle growth and strength.” 

Time is also important, Goyal mentions. “The body is better prepared for weightlifting without experiencing undue fatigue from low-intensity cardio. When high-intensity cardio is performed following weightlifting energy is directed towards strength training which maintains muscle growth and performance.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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