My Journey to Discovering the Right Workout Order
When it comes to working out, there’s always been an ongoing debate about whether to do cardio or strength training first. Through my own experience and a deep dive into scientific research, I’ve come to understand the best approach for different fitness goals. It’s a question that perplexes many fitness enthusiasts and beginners alike, often leading to trial and error before finding what works best for individual needs.
My Personal Experience
My workout journey has always been focused on building muscle and getting stronger. Initially, my routine consisted of bodyweight exercises and weight lifting. These workouts helped me achieve my strength goals and made daily activities easier—that’s all I wanted. However, I realized I was lacking in endurance. Running was a challenge for me, so I decided to improve my cardiovascular fitness.
I started incorporating running and jumping jacks into my routine, doing them after my strength training sessions. This worked well for a while. But when I decided to participate in my university’s athletics competition, I faced a dilemma. I aimed for the 5000m marathon but settled for the 1500m race as it seemed more achievable.
During practice, I found it difficult to muster the energy to run after strength training. My legs felt heavy, and my stamina dwindled quickly. Out of curiosity, I switched the order and did my cardio before strength training. The improvement was immediate and noticeable. Running first gave me the energy boost I needed, and my performance in running improved significantly.
This experience taught me a valuable lesson: if your goal is to improve endurance, doing cardio first can be beneficial. Conversely, for strength training goals, lifting weights before cardio is more effective. This is a prime example of how listening to your body and adjusting your routine accordingly can lead to better results.
The Science Behind Workout Order
Now, let’s delve into what scientific studies and experts say about the sequence of your workouts. Understanding the science can help tailor your fitness regimen more effectively and avoid common pitfalls.
Goals and Workout Order
If You Want to Increase Endurance:
Do cardio before weights. This approach is beneficial if you have a specific cardio performance goal, like running a race or improving your cardiovascular health. A study featured in the Journal of Strength and Conditioning Research revealed that doing cardio before strength training can improve endurance because your muscles are fresher at the beginning. Beginning with cardio helps your body utilize its glycogen reserves effectively, which provides the energy needed to sustain a consistent pace during your aerobic workout.
Moreover, prioritizing cardio can help improve heart and lung efficiency over time, which is crucial for endurance athletes. The increased oxygen supply to muscles during cardio also facilitates quicker recovery during the subsequent strength training session, though it may reduce your ability to lift maximum weight.
If You Want to Build Muscle Strength:
Do weights before cardio. Strength training requires significant energy, and utilizing your glycogen stores first will enhance performance and muscle growth. According to fitness expert Brad Schoenfeld, PhD, “Lifting weights when your muscles are fresh allows you to lift heavier and complete more repetitions, which is essential for muscle growth.” When your energy reserves are full, you can push your muscles to their limits, promoting hypertrophy, or muscle growth.
Lifting weights first also ensures that your muscles aren’t pre-exhausted from cardio, allowing for better form and reducing the risk of injury. This sequence is particularly important for those aiming to build lean muscle mass or improve their powerlifting abilities. Additionally, when strength training is done first, the body’s anabolic (muscle-building) hormones, such as testosterone, are more effectively utilized.
If You Want to Improve Overall Fitness:
You can do either cardio or weights first. It largely, if not completely, depends on personal preference and what you enjoy most. Overall fitness encompasses both cardiovascular health and muscular strength, so mixing up the order or focusing on what you feel you need more work on can be a balanced approach. The key is to ensure that both aspects of fitness are being adequately addressed in your routine.
Some experts suggest varying the order of your workouts to prevent your body from adapting too much to one specific sequence. This can help you avoid plateaus and keep your routine engaging. For example, if you typically lift weights first, try starting with cardio on some days to challenge your body differently.
Should I Do Cardio and Strength on the Same Day?
Combining cardio and strength training on the same day can be effective, but the order should depend on your primary fitness goal. The debate on whether to split your sessions or combine them often hinges on factors like time availability, personal preferences, and how your body responds to different exercise intensities.
For Endurance Goals:
Perform cardio first. This ensures you have the energy for an effective cardio session, which is crucial if endurance is your main goal. If your cardio workout is overly intense, it might leave you too exhausted to effectively complete your strength training session afterward. On the other hand, prioritizing cardio can help enhance your stamina and reduce the overall time needed to improve your aerobic capacity.
For Strength Goals:
Start with strength training. Doing so allows you to lift heavier weights and maximize muscle growth since your energy levels are highest. After a solid strength training session, your body will be in a prime state to benefit from a shorter, moderate-intensity cardio session, which can serve as a cool-down and enhance recovery. However, if done excessively, cardio after weights can potentially interfere with muscle recovery, so it’s essential to balance both.
Benefits of Doing Cardio First
- Improved Cardiovascular Performance:
Cardio before strength training can help enhance endurance and cardiovascular health. This is particularly useful for athletes focusing on sports that require high stamina. Activities like running, cycling, or swimming performed before strength work can condition your heart to work more efficiently under pressure, leading to better long-term cardiovascular outcomes. - Enhanced Warm-Up:
Starting with cardio warms up your body and prepares your muscles for strength training, potentially reducing the risk of injury. An elevated heart rate and increased blood flow to muscles can make weight lifting safer and more effective, as your body is already in motion, reducing the shock of sudden exertion. - Mental Boost:
For many, starting with cardio can provide a mental boost, making them feel more energized and ready to tackle the strength portion of their workout. The release of endorphins during cardio can set a positive tone for the rest of the session.
Benefits of Doing Strength Training First
- Maximized Strength Gains:
Strength training depends on glycogen stores in your body for energy. Doing it first ensures these stores are fully available, leading to better performance and muscle growth. Strength exercises like squats, deadlifts, or bench presses require maximum effort and concentration, which can be compromised if preceded by an exhaustive cardio session. - Increased Caloric Burn:
Strength training boosts your metabolism, and the increased muscle mass from lifting weights helps burn more calories at rest. This can be beneficial for weight loss. Additionally, the afterburn effect (EPOC) from a rigorous strength session can increase your total caloric expenditure, making it a powerful tool for fat loss. - Better Form and Technique:
When you start with strength training, you’re more likely to maintain proper form and technique, which is critical for avoiding injuries and achieving the desired results. Good form is essential for targeting the correct muscles and preventing undue strain on joints and tendons.
How to Combine Strength Training and Cardio in One Workout
If done properly, combining both exercise types in a single session can be very effective. Here are some tips:
- Circuit Training:
Add brief cardio bursts between your strength training sets. For example, do a set of squats followed by a minute of jumping jacks. This keeps your heart rate elevated throughout the session, combining the benefits of both strength and cardiovascular training. Circuit training is an excellent way to maximize efficiency, especially if you’re short on time. - HIIT Workouts:
High-Intensity Interval Training (HIIT) alternates between intense cardio and strength exercises. This can provide a comprehensive workout in a shorter time. HIIT is known for its efficiency in burning fat and improving cardiovascular fitness while also building muscle. The alternating intensity levels also help to keep your metabolism high long after the workout is over. - Split Sessions:
If your schedule permits, consider dividing your workout into two parts: cardio in the morning and strength training in the evening. This allows you to give your best effort to both types of exercise. Splitting sessions can also give your body adequate time to recover between workouts, leading to better performance in each. - Listen to Your Body:
Combining cardio and strength training is demanding, so it’s important to listen to your body and adjust intensity levels accordingly. If you feel overly fatigued, consider reducing the intensity or separating your sessions into different days to allow for adequate recovery.
Conclusion
Ultimately, the order of your workouts should align with your fitness goals. My personal journey and scientific research both suggest that if endurance is your goal, start with cardio. If strength is your priority, lift weights first. Combining both can enhance overall fitness, and structuring your workout to fit your goals will yield the best results.
Remember, the best workout is the one that you enjoy and can stick with consistently. Workouts should be fun and never a burden. Whether you prefer cardio first, strength first, or a mix of both, the key is to stay active and keep challenging yourself. Consistency is more important than perfection; it’s the small, regular efforts that lead to significant, long-term results.
It’s also important to consider factors such as age, current fitness level, and any pre-existing conditions when designing your workout routine. Consulting with a fitness professional can provide personalized advice to ensure your routine is safe and effective.
In the end, the most important thing is to stay active and engaged with your fitness journey. By experimenting with different workout orders and paying attention to how your body responds, you can find the routine that works best for you, keeping you motivated and on track to achieve your fitness goals.
