Whether you're trying to lose fat, build muscle, or improve endurance, you’ve probably wondered: should you hit the treadmill or the weight rack first? The answer depends on your goal—and getting the order wrong can affect your results.
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When fat loss is your priority, weight training should usually come first. Why?
Cardio after weights becomes a calorie-burning finisher, without compromising your lifts.
Trying to build size or increase your 1RM? Then weights should absolutely come first.
Heavy lifting requires coordination, neural drive, and recovery. Doing cardio beforehand can zap your energy and mess with your technique—especially on compound lifts.
Want to learn how rep ranges factor in? Start with this hypertrophy rep guide →
If you’re training for a race or prioritizing aerobic capacity, cardio should come first. You'll perform better and adapt faster when your heart and lungs are fresh.
However, if you’re strength training in the same session, keep it short and moderate intensity—don’t burn out before the barbell.
Yes—and it’s often ideal. You can train strength in the morning and do cardio in the evening (or vice versa). This spacing minimizes interference and improves recovery between systems.
If you alternate days—like lifting M/W/F and doing cardio T/Th—you’ll also reduce fatigue overlap and improve adherence.
Ultimately, doing both is better than doing neither. But stacking them strategically lets you recover better, gain more muscle, and avoid burnout.
Want a deeper dive? This study on concurrent training covers how cardio and strength interact across goals.
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