Skip to main content
  1. Home
  2. Health & Fitness

Should you lift weights before or after cardio to maximize gains? New study

Should you run first or pick up those dumbbells? What does the latest research show?

By
man lifting weights dumbbells woman training
RDNE / Pexels

We all have our preferences, but many fitness enthusiasts prefer to do cardio before strength training. While lots of people like to get their blood circulating with cardio first, others prefer to get started on the weights or machines. Does it matter? Which is best when it comes to losing fat while gaining strength? While many are still recommending that you do what feels best for you, others are touting the research on the benefits of doing weight training first. Recently, researchers explored whether weight training before hitting the treadmill is more efficient for fat reduction and improving strength. 

The research

man running on treadmill
Julia Larson / Pexels

In a study published in the Journal of Exercise Science and Fitness, researchers investigated the effects of concurrent training on fat loss, muscle strength, body composition, and physical activity levels. Concurrent training refers to workout sessions that incorporate both cardio and weightlifting exercises. The 12-week study involved 46 men who were obese and categorized into three groups:

  1. The CRE group performed resistance training before endurance training. 
  2. The CER group performed endurance training before resistance training.
  3. The control group didn’t do any exercise.
Recommended Videos

The CRE and CER groups completed three one-hour exercise sessions every week.

Related: 
Upgrade your daily routine with the best smartwatches for men

The results

man lifting weights
Franco Monsalvo / Pexels

Here are the interesting results:

  • As expected, there were no changes in the control group who didn’t do any exercise.
  • Both the CRE and CER groups experienced improvements in the following health markers: body composition, muscle strength, physical activity, VO2 max, and bone density.
  • The CRE group, which started their exercise sessions with resistance training, showed significant improvements in muscular, maximum, and explosive strength. They also saw a reduction in body fat.

It’s important to keep in mind that this is a small study that didn’t include any women.

Concluding thoughts

muscular muscle man in gym holding weight machine resistance training weightlifting
Fitness Underground / Pexels

This study aligns with previous research, which shows that performing cardio before strength training may not be the most effective approach for maximizing strength gains and reducing body fat. If you want to maximize gains, this research also concludes that lifting weights first generates the best results. Doing cardio at the start of your workout session could also fatigue your muscles before you begin lifting.

If you really want to start out with 10 or 15 minutes on the treadmill or jogging around your neighborhood, you’ll still see benefits and improve your strength, VO2 max, and more. That being said, if you’re focused on optimizing those gains, reducing body fat, and boosting your muscular, maximum, and explosive strength, hitting those weights first might be more efficient.

Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics

Editors’ Recommendations

If you love pickleball, try padel — the ultimate full-body workout in disguise
Boost your cardiovascular fitness and overall athletic performance with this fun, social sport.
Diego Valderrama expert padel coach playing padel

Pickleball and other racquet sports are booming in popularity as people become more interested in improving their fitness and wellness by playing fun, interactive games. Padel is picking up serious steam here in the U.S. as another beneficial racquet sport worth playing. Padel combines the best parts of tennis and squash, and courts are opening here, there, and everywhere. 

I find racquet sports fun because you’re swinging the paddle or racquet around and moving quickly, giving you a solid heart-pumping, calorie-burning workout. Research reveals that playing racquet sports regularly improves cardiovascular function and musculoskeletal health and promotes mental well-being. I caught up with certified padel coach Diego Valderrama to get his insight into this increasingly popular sport, including his top tips, and how it compares to other sports like tennis and pickleball. Valderrama trains everyone from beginners to professional athletes at one of the largest facilities in South Florida.

Read more
What does exercise have to do with your vitamin D levels? Fascinating new study
Researchers explore how 10 weeks of exercise impacts vitamin D levels.
man getting sunlight vitamin D

Vitamin D is known as the sunshine vitamin, which makes it more difficult to get enough in certain places and at certain times of the year. You can get vitamin D from the sunlight on your skin, a supplement, and from a few foods like fatty fish, mushrooms, and eggs. Your body needs vitamin D to absorb calcium, which is an important part of your bones. Vitamin D also supports your immune system and helps your muscles and brain cells function properly.

What does exercise have to do with your vitamin D levels? In this interesting hot-off-the-press study, researchers find out. Let’s look at the research.

Read more
Here’s why you shouldn’t overlook rotational training for core strength
Improve your deadlift and your performance on the sports field with rotational training.
Russian twists.

Your core muscles consist of your erector spinae, obliques, abdominal muscles, and more. These muscles play a huge role in your daily functional activities and overall strength and fitness. Researchers found that training your core can improve your posture, balance, and stability, and reduce your risk of lower back pain. For runners, a weak core can really hold you back and compromise your running form, increasing your risk of back pain and running injuries.

You can work your core with classic moves like crunches, planks, and lying leg lifts, but it’s also important to include rotational exercises. Let’s look at the benefits of the increasingly popular rotational exercises and some of the best ones to try.

Read more