Cardio Before Weights: The Truth About Fat Loss & Muscle Growth (Most Get It Wrong)

One of the most common fitness debates is whether to do cardio before or after weight training. The answer isn't one-size-fits-all—it depends on your goals, fitness level, and workout intensity.

In this post, we'll break down the science, benefits, and drawbacks of each approach so you can optimize your training for maximum results.

The Science Behind Exercise Order

Your body uses different energy systems for cardio (aerobic) and weight training (anaerobic). The order in which you perform them affects:

• Energy levels

• Muscle recovery

• Fat burning

• Performance

Let's examine both approaches in detail.

Option 1: Cardio Before Weights

Pros

✅ Warms Up the Body – Light cardio (e.g., 5-10 min jog) increases blood flow and reduces injury risk.

✅ Better for Endurance Athletes – Runners, cyclists, and swimmers may prioritize cardio performance.

✅ May Enhance Fat Burning – Some studies suggest fasted cardio (before eating) burns slightly more fat.

Cons

❌ Reduces Strength & Power Output – Fatigue from cardio can impair lifting performance.

❌ Higher Risk of Muscle Loss – Long cardio sessions before weights may tap into muscle glycogen excessively.

❌ Not Ideal for Hypertrophy – If muscle growth is your goal, starting with cardio can limit gains.

Best For:

• Endurance athletes

• Those prioritizing fat loss (if done fasted)

• People using cardio as a warm-up (short duration, low intensity)

Option 2: Cardio After Weights

Pros

✅ Maximizes Strength & Muscle Growth – Fresh energy for heavy lifts.

✅ Better Fat Oxidation – Weight training depletes glycogen, so cardio may burn more fat afterward.

✅ Reduces Injury Risk – Lifting with proper form is easier when you're not fatigued.

Cons

❌ Harder to Push Cardio Performance – If already tired from lifting, high-intensity cardio may suffer.

❌ Potential Overtraining Risk – Long cardio after heavy lifting can increase recovery time.

Best For:

• Strength & muscle builders

• Those prioritizing fat loss (post-workout cardio may burn more fat)

• People with limited energy for cardio after lifting

What Does the Research Say?

A 2016 study in the Journal of Strength and Conditioning Research found that doing cardio after weights led to greater fat oxidation compared to cardio first.

Another study showed that lifting first preserves strength and power output, while cardio first reduces performance.

For hypertrophy, research consistently favors weights before cardio to maximize muscle growth.

Best Approach Based on Your Goals

1. Goal: Muscle Growth (Hypertrophy)

✔ Weights first, cardio after (or on separate days)

✔ Keep cardio low-intensity to avoid interfering with recovery.

2. Goal: Fat Loss

✔ Weights first, moderate cardio after (HIIT or steady-state)

✔ Fasted cardio (optional) if tolerated, but prioritize weights when fresh.

3. Goal: Endurance Performance

✔ Cardio first, weights after (if same session)

✔ Consider separating sessions (AM cardio, PM weights).

4. Goal: General Fitness & Health

✔ Either order works, but most benefit from weights first for strength retention.

Additional Tips to Optimize Your Workout Order

• Keep cardio warm-ups short (5-10 min max) if doing it before weights.

• Separate cardio & weights by 6+ hours if possible for best recovery.

• Listen to your body—if cardio first kills your lifts, switch the order.

• Stay hydrated & fueled—performance drops if you're dehydrated or fasted too long.

Final Thoughts

The best order depends on your primary goal:

• Weights first for strength & muscle.

• Cardio first for endurance performance.

• Post-weight cardio for fat loss.

Experiment with both approaches and track your performance to see what works best for you!

If you're ready to take your fitness to the next level, contact us for help!

At Revolution Fitness, our expert coaches offer online personal training and 1-on-1 coaching to create customized plans tailored to your goals. We also provide nutrition and supplement guidance to help you maximize your results.

Ready to transform your fitness journey? Let's get started today!