Few debates get gym-goers arguing quite like this one: cardio or weights first? Before getting into the research, one thing is already well established: doing both is better than doing either alone. So make the most of everything on offer, whichever order you land on.
The two camps
One side argues you should lift weights first, while your energy and glycogen stores are freshest, and save cardio for the end, when your body can shift more easily into using fat stores for fuel. The other side argues the opposite: that cardio first warms up the body, gets blood flowing to the muscles and primes you for a better weights session.
What a controlled study found
Researchers put this exact question to the test with 34 physically active, healthy men, who performed either endurance training immediately followed by strength work, or strength work immediately followed by endurance training. Training was supervised using progressive overload principles. Endurance work was done on a cycle ergometer, and strength training covered all major muscle groups. Before and after the training period, participants were tested for aerobic capacity, leg press strength, blood lipid levels, and body composition via a DEXA scan.
The result: both groups improved their aerobic capacity and muscle mass, with no meaningful statistical difference between them. In other words, the order did not matter. What mattered was that both types of training were done.
Why this is actually good news
This might sound like an anticlimactic result, but it is genuinely useful. One of the biggest factors in long-term consistency is keeping training interesting, and knowing the order does not matter frees you up to mix things up: alternate which you do first from session to session, or combine both into a single circuit-style workout, without worrying you are leaving results on the table.
The takeaway
Next time you are deciding whether to hit the treadmill or the squat rack first, do not overthink it. Do whichever you feel like on the day. What actually drives results is getting both types of training done consistently, week after week, not the order you do them in.
Get the best of both at Hammers Gym
Hammers Gym gives you everything you need for a complete session: a full cardio and weights floor, open 24/7, plus group fitness classes that combine both. If you would like a program that balances your cardio and strength work effectively, our personal trainers can help.
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