Struggling to Plan Your Workouts? Let’s Simplify It.
At 12reps, we know building strength and endurance takes strategy. One of our most significant questions is: Should I do cardio before or after lifting weights? The answer depends on your goals, and we’re breaking down the science to help you train smarter, not harder.
What’s Your Goal? The Key to Your Workout Order
The order of your workout should match your primary fitness goal:
- If your goal is strength & muscle growth, → Do weights first
- If your goal is endurance & fat loss, → Do cardio first
Let’s explore why.
Strength & Muscle Growth: Weights First, Cardio After
If your priority is to build muscle and strength, starting with weight training is the best approach. Lifting requires maximum energy and muscle engagement, so you don’t want to be fatigued from cardio beforehand.
The Science Behind It
A study published in the Journal of Strength and Conditioning Research found that cardio before resistance training decreased strength performance and muscle activation. Fatiguing your muscles before lifting can reduce power output, making your strength sessions less effective.
Best approach:
• Warm-up (5-10 mins light cardio & dynamic stretching)
• Strength training
• Finish with cardio (if included)
Endurance & Fat Loss: Cardio First, Weights After
If you’re training for running, cycling, or endurance sports, prioritise cardio first while your energy levels are highest. Research suggests that completing cardio before weight training allows you to perform at a higher intensity for longer, improving stamina.
Why It Works
When you start with weights, your muscles use up stored glycogen (your body’s primary fuel source). Doing cardio after weights could lead to quicker exhaustion and lower endurance capacity.
Best approach:
• Start with a 10-15 minute warm-up
• Complete your cardio workout
• End with strength training, focusing on endurance-based resistance exercises
Balanced Training? Mix It Up!
If your goal is overall fitness, you don’t have to stick to one order every session. Instead, alternate workout styles throughout the week.
Example Routine:
• Day 1: Strength first, cardio afterwards
• Day 2: Cardio first, strength afterwards
• Day 3: Separate cardio & weights (morning/evening or different days)
This approach reduces burnout, prevents plateaus, and ensures well-rounded fitness progress.
The Takeaway: Train for Your Goal
There’s no one-size-fits-all answer—your training order should support your fitness goals.
- Want to build strength? Lift first.
- Want to improve endurance? Run first.
- Want both? Mix it up.
- Take Your Training to the Next Level with 12 Reps
At 12reps, we help you train smarter, track progress, and stay consistent. Whether you’re working on strength, endurance, or a balanced plan, the 12reps app is your ultimate fitness companion.
References:
Journal of Strength and Conditioning Research: The effects of aerobic exercise on strength performance and muscle hypertrophy.
European Journal of Applied Physiology: The impact of exercise sequencing on endurance and resistance training adaptations.
