Many of us wonder if there is some sort of sequence/order that we need to follow in order to maximize our workouts. So as another reader decided to ask me this today, I’ve decided to write this post to hopefully shed more light on this concern.
So yes, there is an order I’d recommend.
I’d suggest:
FIRST: A warm-up of some kind the first 5-10 minutes
SECOND: Strength training
THIRD: Cardio/Aerobics
LAST: Stretching
Why strength training first? Because strength training uses glycogen as a fuel source (stored carbohydrates in your muscles). By weight training first, we are going to use up most of the glycogen in our muscles, so there’s a greater tendency for our cardio workout to use up fat as a fuel source. So, if we were to do cardio first, we might not be able to lift as much weights, therefore compromising our workout to a certain extent.
Also, when doing cardio, remember that cycling for 60 minutes at minimal effort level is a waste of time. You need to put in enough effort to tire your muscles and get your heart rate elevated. If you find yourself hanging off/pulling on the handles of the stepper, or treadmill, then you’ve set the speed and/or incline too high.
At the end of the day, if you’re strapped for time, or just feel like doing your aerobics first - then go ahead. Don’t let one recommendation change the way you workout if it’s only going to make you feel uncomfortable. In the end, its all about getting the exercise your body needs, finding something you like, something you can adhere to in the long run. You must enjoy what you do. :)
*Vigorous cardio before weights… can be exhausting.
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{ 23 comments… read them below or add one }
oops i have been doing it all wrong. usually i
FIRST: Stretching
SECOND : A warm-up of some kind the first 5-10 minutes
THIRD: Cardio/Aerobics
LAST: : Strength training
Excellent post. Very useful for people to understand why and how!!! What is your take on HIIT?
http://burnfatnbuildmuscle.blogspot.com
I thought I was doing it right … I start & end with stretching. What’s the difference between stretching & warm-up?
If you got more time on your hands I think cardio in the morning on an empty stomach and weights later on is a good way to burn fat. It works for me when I was a student….but now I am following this routiine.
This is a tired out, worn out debate that has no definitive answer. Glycogen and ketones and all that other BS. In football, we’d always do our running sessions first - stretch, go through drills, etc - then hit the weights after, on our own. Same thing with shot put training - cardio warmup, jump rope, etc - then weight training to throw the shot.
These are REAL sports - where the body needs to function. A lot of this glycogen BS talk is from research on “vanity fitness”. Vanity fitness is what looks good? Some research point to weights before cardio = look good. Some others say cardio before weights = look good. Personally, I trust my own experiences and REAL athletic training.
All Cardio days - for long-distance running is good. But on cardio and weight days, the best thing for your body is to warm up first. Your body needs around 20 minutes of activity to get the muscles warmed up and blood flowing right.
I easily bench press 300+ lbs. Some days, my body says lift first and I get great heavy lifts. Most days, I need to run 20 or 30 minutes. I don’t lift as heavy at times - but the lifting and cardio together burns calories and my metabolism is elevated which burns more after the workout (as long as I don’t pig out). Most importantly, a properly warmed up body avoids muscle and joint injury. Also, I stretchdown after the run - a good long stretch which lasts 10-15 minutes. Plus another 15 minutes in abs (I vary the ab workout each time). That’s plenty of post cardio recovery time to hit the weights.
I never knew this - I always did cardio before weight training.
This post got me thinking more about the reasons we work out whether it is to burn fat, body build get great bodys - how many of us work out just because it is a healthy thing to do for spirit and mind?
Hi DM
Hope all is well !
I am a kickboxer and do alot of cardio, 3 times a week.
I can see my six pack and my body is quite defined.
I want to bulk up, but dont want to get fat around my stomach area.
Is there anything you can recommend ?
Perhaps a good bulking plan !
Kind Regards and looking forward to your reply
Matthew
Nice. I’ve been putting cardio before and after weight training. I found out that after weight training, I have more energy to run further and longer during cardio.
You’re right. Warm-up is important to get the muscles moving before doing any strength training. :-)
Bengbeng: Try flipping the order of your workout and let us know how you feel. :)
Usman: I’m a fan of HIIT - it works (studies have proven it), and plus - it saves you time. That’s a great combo in today’s world where everyone gives time as an excuse.
AK Works: Thanks for sharing your experience.
matthew: There are many workout plans out there which will work - the basic underlying principle is that you increase your calorie intake (by up to 500 cals per day), and ensure that these are ‘clean’ sources of calories (meaning healthy choices of food). It’s often those that are on a ‘dirty bulk’ who eat a lot of junk in the name of getting more calories who tend to put on too much bodyfat in the process. Also, get a workout routine that includes the basics - compound movements (squats, deadlifts, bench presses, etc). If you really can’t find one, then shoot me an email at author@dailymuscle.com.
Angie: Glad you learned something. Do share what you’ve learned with your friends.
Guys, I did once encounter an individual who kept insisting that she has no energy to do cardio even if she does even 20 minutes of resistance (strength) training first… which I found to be quite odd - but after some probing… I soon found out that the problem was she wasn’t eating enough and sometimes came to workout without having eaten anything for hours!
So there we go… strength training first, then cardio.
Hmm.. when i was starting out at the gym , i was told to do cardio before weights.. and when i got back from a long break of 3 years , everyone around me seemed to do cardio after weights <_Drink->CARDIO? Or WEIGHT->CARDIO->Drink?
As in would the protein just end up digested for cardio fuel and thus wasted?
Usually, the protein shake is taken post-workout, which is after both your weights AND cardio session - right when your hungry muscles need it the most.
as i’m tight-strapped for time and i can only spare 1 hour per gym session, and can only do strength training..
i only do runnings once per week, which i’m feeling very guilty right now, but i really cannot spare time for much cardio trainings…
issit a bad training schedule?
seohtongpin: 1 hour is sufficient to get a decent workout, including your cardio. Something like weights for 30 mins… then cardio for 30 mins. Keep your rest periods between sets brief, and maintain the intensity and pace of your workouts to make full use of the 60 minutes.
but is it enough for weight training for 30min only?
cos i intend to train up 2 sets of muscles during every gym session..
seohtongpin: Yes, it can be if you maintain your intensity. What are your goals? Muscle up? Lose fat?
i wanna bulk up…
had been training my arms and chest for quite some time…but the effects are pretty limited… though i’ve an urge to put the blame on my lack of consuming supplements, i think the main fault still lies at my gym schedule… :(
AK - That’s usually the way sports are structured: practice first, lift second. It makes sense because you are developing skill sets in practice. For the general gym goer I too recommend they do their weight training before cardio. Weight training itself is a skill set and I think your body needs to be fresh when performing those types of exercises.
I put it in perspective like this: Which makes more sense…performing a 5 mile run then getting in 5 sets of the power snatch OR doing 5 sets of the power snatch and then doing a 5 mile run? Obviously, performing the power snatch first makes more sense.
Hey there dailymuscle, wish i could state an actual name. :) Thanks for creating such an informative site. I myself have spoken to my trainer friends and they state if you want to get lean best is to start with weight training first and then only cardio. Question though how many types of weight exercises must you do first so that you don’t tire yourself out in the cardio. The last time I did about half an hour of 4 different weight training exercises for my back, however i did cardio first. Could you maybe give an example of a routine of weight training first then cardio?
Hi Aronil, is that your actual name? :)
Anyway, yes - the ideal order is strength training before cardio.
Strength training should be performed a minimum of twice a week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups* - any less than this and you won’t be reaping the benefits of strength training.
So, an example routine can be a 3x/week routine like the following - (Sample exercises shown for Day 2):
====================================
Day 1 - Chest/Shoulders/Traps/Triceps/Abs
====================================
Day 2 - Back/Biceps/Forearms
Exercises:
Back
- Lat Pulldowns
- Barbell Rows
- Seated Cable Row
Biceps
- Barbell Curls
- Preacher Curls
- Wrist Curls
Abs
- Crunches
- Leg Raise
====================================
Day 3 - Quads/Hamstrings/Calves/Abs
====================================
*All exercises are 1-3 sets, 8-12 reps/set
The above is a sample routine for a beginner - a more advanced individual can have more sets, more intensity, and more than 3x/week.
30 minutes of strength training shouldn’t tire you. If you find yourself getting tired frequently - perhaps you’re not eating enough, or may want to ensure you get a pre-workout snack about 90 minutes before your workout.
For your cardio, the guidelines actually recommend moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, 3 days a week. Your cardio sessions can even be at a different time of the day - not necessarily immediately after strength training.
*References: The American College of Sports Medicine (ACSM) Physical Activity Guidelines
Great! This is what i do as well. When i did cardio first a few times i found myself too tired out to lift properly so i changed the routine around. Only thing is if you’ve worked your legs with weights, they sometimes feel a bit jelly afterwards and the cardio has to be toned down a bit.
Question: i’ve noticed some people at the gym use the vibrator machine before their workout while others use it after the workout. I don’t really use it, but if i were to use, where should you place it in your gym schedule?
I really won’t rely much on a vibration machine to give you results, but perhaps look at it as a ’supplement’ to your existing training. Some people tend to use it as a warmup, and some use it to help them ’stretch’, which would be more ideal post-workout. So I guess it depends what you want to use it for.
Hi DM
Great info, thanks!
I start my exercise routine by doing 20 minutes of intensive cardio followed by stretching, weight training and then end it with stretching again.
After reading your post I’m wondering whether I’m doing it right. I don’t have any problems with energy. After cardio and stretching I will do 3 sets of weights (upper body/abs/lower body x 3). I’m much more toned now and not the skinny person that I was a year ago.
Should I continue with my routine or do you still recommend me to switch to stretching/weights/cardio/stretching?
Hi DM, im new to your website and found it rather useful and informative. Ive recently decided to go for weight training, after 1 year of doing cardio 5 times a week for group class of RPM and bodystep in which i have lost 10kgs. i am happy with my new look but am now more determined to be more toned and defined.I have been told that doing excessive cardio will not help in muscle building and i am actually skinny now (i used to be chubby). my question is can i still do weight training and after that go in for group execerise for a 45 minute class. The classes are quite intense. My routine will be:
FIRST: A warm-up of some kind the first 5-10 minutes
SECOND: Strength training
THIRD: Bodystep/RPM (45 minutes intense cardio)
LAST: Stretching (usually at the end of the class there will be a 5 minute stretching session
i am concern that by following this routine, i will not gain muscle but will look skinnier given that i cardio alot. And yes i am addicted to my group execersises. Thanks for your help!
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