Many athletes are looking for the best way to organize their daily exercise to achieve the best results.
One of the most frequently asked questions is: Is it better to do cardio before or after weightlifting?
While the answer previously depended on personal preference, a recent study has revealed a definitive answer that could change the way many people train.
The study showed that performing resistance exercises (weight lifting) before cardio contributed to greater fat loss and increased physical activity throughout the day, compared to the reverse order.
The study included 45 young men between the ages of 18 and 30, classified as obese. They were divided into three groups over a 12-week period: a control group that did not change its lifestyle, and two groups that adhered to a 60-minute exercise program, three times a week, with the only difference being the order of the exercises.
Both active groups followed the same training program, which included:
Resistance exercises such as: squats and bicep curls.
Cardio: 30 minutes of stationary cycling.
Participants were provided with sports watches to accurately measure their daily activity, to avoid subjective bias in assessment.
Participants who started with weight training achieved greater improvements in overall fat loss, particularly visceral fat associated with heart disease. Their average daily step count also increased by about 3,500 steps, compared to only 1,600 for those who started with cardio.
Also, the "weights first" group saw improvements in muscular endurance and muscular explosiveness, while cardio fitness gains were similar in both groups, suggesting that the exercise sequence doesn't significantly impact heart health.
The secret lies in the way the body uses energy. When lifting weights, glycogen stores (sugar stored in the muscles) are first depleted, forcing the body to later rely on fat as its primary source of energy during cardio. This metabolic shift explains the greater fat loss in this group.
The results of this study are supported by numerous scientific reviews. A 2022 systematic review demonstrated that resistance training alone can effectively reduce visceral fat, particularly since it contributes to building muscle, which in turn burns calories even at rest.
Conversely, starting with cardio may lead to muscle fatigue and reduce the effectiveness of strength training later, due to the pre-depletion of glycogen.
Despite the strong results, the study was limited to obese young men, limiting its generalizability to women, older adults, or those with athletic builds. The study also did not take into account important factors such as nutrition, sleep, or stress—all of which are key influencers of fitness outcomes.
In any case, incorporating cardio and resistance exercises into your exercise routine remains the key to overall, balanced health.
Report by Jack McNamara, Senior Lecturer in Clinical Exercise Physiology,
University of East London.
