If you've been hitting the gym with the same routine for years—cardio first, weights second—you might be surprised to learn that science and trainers suggest flipping the script. The debate over whether to prioritize cardio or strength training has been around forever, but recent insights from fitness experts reveal that your workout order can make or break your progress. Whether you're chasing gains, endurance, or just trying to maximize your limited gym time, the sequence matters more than you think.
The Case for Strength Training First
When you walk into the gym fresh, your body is primed with glycogen—the stored energy that fuels your muscles. If you burn through that fuel with cardio first, you're essentially sabotaging your strength session before it even begins. Jim White, an ACSM-certified trainer, explains that lifting weights requires maximum energy output, and if you're already drained from a treadmill sprint, your lifts will suffer. Nick Bolton, another NASM-certified trainer, adds that strength training demands precision—proper form, controlled reps, and enough energy to push through challenging sets. If you're gassed from cardio, your technique (and results) will take a hit. That’s why warming up with dynamic stretches before lifting is crucial—it preps your muscles without zapping your energy reserves.
When Cardio Should Take the Lead
Of course, rules are made to be broken—or at least adjusted. If your primary goal is improving endurance (say, training for a 5K or marathon), Cary Williams suggests hitting the treadmill first. Running on tired legs after a heavy squat session won’t do your mile time any favors. Similarly, Ryan Fairman points out that if heart health is your focus, starting with cardio ensures you give it your all before fatigue sets in. The key takeaway? Your workout order should align with your goals. If strength is the priority, lift first. If endurance or speed is the target, cardio takes the lead.
The Hidden Downside of Mixing Both
While hybrid workouts (like Orangetheory or Barry’s Bootcamp) are popular, some trainers argue that splitting focus between cardio and strength in one session can dilute results. If you're serious about muscle growth, dedicating separate days to each allows for better recovery and intensity. But let’s be real—most of us don’t have time for daily gym trips. If you’re combining both, just be strategic: don’t let the second half of your workout become an afterthought. And if you’re the type who spends 20 minutes picking a playlist (no judgment), plan accordingly so you’re not rushing through lifts or cutting your run short.
Tailoring Your Routine for Long-Term Success
Fitness isn’t one-size-fits-all, and neither is workout sequencing. If you’ve been stuck in a cardio-first rut for years (like me), experimenting with strength-first sessions might reveal gains you didn’t know were possible. But if you’re prepping for a race or just love the runner’s high, keep doing you. The real win is consistency—so pick the order that keeps you motivated and aligned with your goals. And hey, if all else fails, just remember: showing up is half the battle. The rest is just fine-tuning.
At the end of the day, the best workout is the one you’ll actually do. Whether you lift, run, or mix both, the key is listening to your body and adjusting as needed. After all, fitness is a marathon, not a sprint—even if you’re the type who hates running.
