When it comes to structuring a workout routine, the debate over whether cardio should come before or after weight training has been a long-standing topic among fitness enthusiasts. Depending on your fitness goals—whether you're looking to burn fat, gain muscle, or enhance endurance—the answer can vary. However, understanding the science behind the combination of cardio and weight lifting can help you make an informed decision on the optimal order for your workouts.

Before delving into which should come first, it's important to recognize the benefits of both forms of exercise. Cardio, often seen as the go-to activity for weight loss, is effective at burning calories and improving cardiovascular health. Weight training, on the other hand, builds muscle mass, increases strength, and contributes to fat loss through muscle growth, as muscle burns more calories even at rest. When combined, these two forms of exercise can enhance each other, improving overall health, fitness, and body composition.

A study published in the Journal of Gerontology found that long-term aerobic exercise is linked to greater muscle strength over a lifetime. Meanwhile, strength training also aids endurance athletes, as research from the University of Oklahoma suggests that lifting weights can improve VO2 max—the maximum rate at which your body can use oxygen during intense activity.

Both cardio and weight training are essential for well-rounded fitness. In fact, a 2022 study from the British Journal of Sports Medicine found that those who incorporated both cardio and strength training into their routines had a significantly lower risk of mortality than those who only focused on one. The key, then, is not necessarily choosing one over the other but understanding how to combine them effectively based on your personal fitness goals.

Should You Do Cardio Before or After Weight Training?

The answer to whether cardio should come before or after lifting weights isn't as clear-cut as many may hope. According to the American Council on Exercise (ACE), the best order depends on what you're trying to achieve in your fitness journey.

For endurance: If your goal is to improve endurance and cardiovascular health, doing cardio before weights may be more effective. Starting with cardio when your energy levels are highest allows you to perform at your best during the run, bike ride, or swim.

For weight loss and fat burning: On the other hand, if your goal is to shed fat, it’s often recommended to do cardio after strength training. Weight lifting depletes glycogen stores in muscles, making it easier for the body to burn fat during cardio. This combination promotes the "afterburn" effect, where the body continues to burn calories even after the workout is over.

For muscle gain and strength: If building muscle and gaining strength is your primary focus, weight training should come before cardio. Starting with weights ensures that you’re fresh and can lift the heaviest loads with proper form, maximizing strength gains.

For general fitness: If you don’t have a specific goal in mind but just want to stay fit, doing either cardio or weights first can work. It might be a good idea to start with the exercise you enjoy less, or the one that challenges you the most.

But Why Weights Should Typically Come Before Cardio

Although the debate continues, there are several compelling reasons to prioritize weight lifting over cardio. One key factor is energy—lifting weights demands significant strength and mental focus. If you perform cardio first, especially high-intensity cardio, you may exhaust your energy stores, making it harder to push through a solid strength workout. As a result, your lifting session might suffer, and you could risk poor form or even injury.

A Journal of Strength and Conditioning Research study confirmed this by showing that strength training performance declined when participants did cardio first. In contrast, when strength training was done first, participants were able to complete more repetitions with better form.

Additionally, when you lift weights first, you maintain the intensity needed to push your muscles to fatigue, which is essential for muscle growth. If you prioritize weight training, you're more likely to achieve better results in terms of building muscle mass, increasing strength, and burning fat through an increased metabolic rate.

How to Balance Cardio and Weight Training For Best Results?

One of the most effective ways to add both cardio and weight training into your fitness routine is by separating them on different days. This allows you to dedicate more energy and focus to each activity. For example, you could alternate between cardio-heavy days (running, swimming, cycling) and weight-lifting days to allow sufficient recovery time for your muscles.

However, if you're pressed for time or prefer to complete both activities in one session, it's important to listen to your body and experiment with what feels best. Start with either cardio or weights and assess how you feel throughout the session. Does your energy flag too quickly during your lifting session after a cardio workout? Or do you find your cardio performance lacking when you lift first? Through trial and error, you can determine what works for you.

How Often Should You Combine Cardio and Weight Training?

For a balanced fitness routine, the U.S. Department of Health and Human Services recommends that adults engage in at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, coupled with strength training at least twice a week. Strength training exercises should target all major muscle groups. If muscle building is your focus, consider increasing weight training to three times a week for optimal results.

In the end, whether cardio should come before or after lifting weights depends on your individual fitness goals. Both forms of exercise have their place in a well-rounded workout regimen, and finding the right balance between the two can make a significant impact on your fitness results. Remember that consistency is key—no matter the order in which you perform your exercises, the most important factor is making both cardio and strength training a regular part of your routine.

Long-term aerobic exercise is associated with greater muscle strength throughout the life span. J Gerontol A Biol Sci Med Sci. 2013

Dose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults. BMJ. 2014

Acute Effect of High-Intensity Aerobic Exercise Performed on Treadmill and Cycle Ergometer on Strength Performance. Journal of Strength and Conditioning Research. 2015

Spending a dedicated time exercising, whether it is an hour or half, could be difficult for some people. If you live alone, or are a homemaker, most of the time goes by taking care of household chores, commuting to and from work, grocery runs and general day to day errands. This leads many people to worry that that they may not be able to lead a healthy lifestyle, but a new study shows that even small movements can prove to be a great addition to your daily life. The study was published in the European Journal of Applied Physiology, and revealed small movements being a great aid to bigger health issues.

Researchers found that people who weren't in the habit of working out saw improvements in their fitness after doing a specific type of exercise for about a month. These improvements included stronger muscles, more stamina to keep going, and better flexibility. This means you don't need to spend hours at the gym to start feeling healthier; even short bursts of activity can make a real difference.

Can Small Movements Make A Big Difference?

The type of exercise the study focused on is called ‘eccentric exercise’- movement emphasizes the part of an exercise where your muscles are lengthening. Think about slowly lowering any weighted object after you lift it and gently going down into a squat. Research has shown that this type of exercise is easier on your body compared to other types of workouts, and it's very effective at helping your muscles grow stronger and bigger. It's a smart way to build muscle without putting too much strain on your body, making it a good option for people who are just starting to exercise.

Even a small amount of this type of movement done regularly can provide noticeable benefits for your fitness. This is encouraging news for people who might feel like they don't have much time or energy to dedicate to exercise. It shows that even short, simple routines can have a real impact on your strength, endurance, and flexibility, making it easier to do everyday activities.

The participants, mostly women, went through a short period to get used to the study before starting a four-week routine of eccentric exercises. Every day, they performed ten repetitions of four easy exercises- chair squats (standing up and sitting down using a chair), chair reclines (leaning back slightly while seated), wall push-ups, and heel drops (raising up onto their toes and slowly lowering their heels).

After the four weeks of daily eccentric exercises, the researchers found some interesting results. While there weren't big changes in things like body composition, resting heart rate, or blood pressure, the participants did show significant improvements in their ability to do sit-ups and push-ups. They also performed better on the three-minute step test, which measures cardiovascular endurance. Additionally, their flexibility improved, and they reported feeling better mentally. This suggests that even a small amount of daily exercise can lead to noticeable and lasting fitness benefits for people who are not regularly active.

Exercises You Can Perform At Home

Chair squats: standing up and sitting down using a chair

Chair reclines: leaning back slightly while seated

Wall push-ups: placing your palms on the wall and pushing against it

Heel drops: raising up onto their toes and slowly lowering their heels

Tips To Help You Get Started With Eccentric Training

If you're interested in trying eccentric training, remember that you don't have to stick to the exact exercises used in the study. Almost any exercise can include an eccentric component. If you're not very active right now, you'll likely still see progress even if you start with low intensity and very short exercise sessions. Experts suggest starting with just five minutes a day and aiming for around ten repetitions of each exercise. This can be a good starting point to see what's possible, and from there, you can gradually increase the intensity or how long you exercise to keep improving your fitness.

One of the biggest indicators of a good workout for people is how much they sweat. The more you sweat, better the workout. Many people love heated workouts, like hot yoga or spin, even when it’s warm outside. Studios make the rooms very hot, sometimes over 100 degrees. they also believe it is a good way of remaining fit and a great evidence of their hard work. While a lot of people believe this, you still must see how it benefits you and whether are any other safety concerns or health risks you may be putting yourself into by doing this.

The Cleveland Clinic explains that working out in the heat can make your blood flow faster and warm up your muscles. This might make you more flexible. You might also burn a few more calories than in a normal workout. Some people feel good after a hot workout, like they do after a sauna. But, just being hot doesn’t mean you’ll get super fit. You still need to work hard and do the exercises correctly. Don't think that only the heat will make you fit.

Are There Any Risks Of Doing Heated Workouts?

Working out when it’s too hot can make it harder to exercise. According to WebMD your body has to work harder to stay cool, so you might not be able to do as much. This can mean you don’t get as much benefit from the workout. Normal workouts in a comfortable room can be just as good, and maybe even better for you. Heated workouts aren’t a magic way to get fit. They can also put a lot of extra stress on your body, so be careful.

When it’s very hot, you can get dehydrated easily. This can lead to problems like heat exhaustion or fainting. Drink a lot of water before, during, and after class. Watch out for signs that you’re getting too hot, like feeling dizzy or sick. If you have any chest, joint, or muscle pain, stop right away. It's important to listen to your body and make sure you are not pushing yourself too hard.

Who Should Avoid Heated Workouts

Some people should not do heated workouts. Older people, pregnant women, and people with heart problems should be careful. These workouts can be dangerous for them. If you have health problems like high blood pressure or asthma, talk to your doctor first. Just because a workout is popular, doesn’t mean it’s safe for you. It's better to be safe than sorry, so ask your doctor.

Exercise is the key to good health, but as with anything—even water or vitamins—too much of a good thing can be dangerous. For 41-year-old Gemma Underwood, a Scottish fitness enthusiast and orange belt in karate, her passion for training nearly cost her life. What started as an “intense” martial arts session led her down a frightening path to the emergency room, where she was diagnosed with a rare and potentially deadly condition called rhabdomyolysis. Her story is a sobering reminder for gym-goers and athletes everywhere: fitness without balance can be fatal.

It was just another training day in March for Underwood in South Ayrshire, Scotland. Her karate session had been grueling, pushing her physical boundaries, but she felt satisfied—until the next morning. Unable to get out of bed due to severe muscle pain and swelling, she noticed her arms had ballooned, and her muscles were extremely tight. But the most alarming sign was what she saw in the bathroom mirror: her urine had turned a disturbing dark brown, which she described as resembling “Coca-Cola.”

Panicked and confused, Underwood rushed to the emergency room. Medical professionals quickly diagnosed her with rhabdomyolysis, often referred to as “rhabdo,” a serious condition involving the breakdown of muscle tissue that releases toxic proteins—specifically myoglobin—into the bloodstream. If untreated, these proteins can clog the kidneys, leading to kidney failure or even death.

What is Rhabdomyolysis?

Rhabdomyolysis is not commonly discussed in mainstream fitness conversations, but it’s a well-known risk among medical professionals and elite trainers. According to the Cleveland Clinic, rhabdo occurs when skeletal muscle breaks down rapidly due to extreme physical exertion, trauma, or dehydration. As muscle fibers die, they release their contents into the bloodstream, overwhelming the kidneys and potentially causing multi-organ failure.

Symptoms vary and can be deceptively mild in early stages. They typically include:

• Muscle pain, swelling, or tenderness
• Weakness or difficulty moving limbs
• Fatigue or malaise
• Nausea or vomiting
• Significantly reduced urination or dark-colored urine (a major red flag)

In Underwood’s case, the condition escalated quickly—an all-too-common reality when the signs are misunderstood or ignored. Doctors told her the cause was likely inadequate hydration during her intense workout. “I wasn’t hydrated enough,” she admitted. “I should have been drinking more water before.”

Water plays a vital role in preventing rhabdomyolysis. Without enough fluids, the kidneys struggle to flush out myoglobin and other harmful muscle breakdown products. During strenuous exercise, particularly in high-heat environments or lengthy sessions, fluid loss through sweat increases dramatically. If not replenished, the body enters a state of dehydration, magnifying the impact of muscle strain.

Despite being fit and experienced, Underwood made the critical mistake of underestimating her hydration needs—a mistake that nearly proved fatal.

Underwood spent five days in the hospital receiving intravenous fluids and was fitted with a catheter to monitor kidney function. She’s now on a mandatory exercise hiatus for at least three weeks and has made hydration a top priority.

“I’m currently resting, no exercise at all, and drinking plenty of fluids,” she shared. “It was terrifying knowing I could’ve died from something that seemed so routine. Make sure you're hydrated before any workout, no matter how intense it is.”

Her message is clear: no one is immune to the dangers of overtraining. Her story is a cautionary tale not just for elite athletes but for anyone who steps into a gym or takes on a new fitness challenge without adequate preparation.

How to Exercise Smart and Stay Safe?

While rhabdomyolysis is rare, it’s becoming increasingly common among high-intensity workout communities, especially in CrossFit, spin classes, and boot camps where participants are encouraged to push limits. The good news? It’s entirely preventable.

Here’s what every exerciser should remember:

Hydration is non-negotiable: Drink water before, during, and after workouts. Electrolytes help too.

Ease into new routines. Whether you’re new to fitness or returning after a break, increase intensity gradually.

Listen to your body. Pain and fatigue are signals, not challenges to override.

Know the symptoms. Dark urine, severe swelling, and unexplained weakness are not to be ignored.

Rest and recovery matter. Muscles grow and repair when you rest—not when you overtrain.