Which Comes First in a Workout: Cardio or Weight Training?

Both cardio and weight training exercise are vital to building a sculpted physique, but when you are crunched for time and need to fit both into your allotted workout time at the gym, which should you perform first?

Here is the number one rule: ALWAYS DO WEIGHT TRAINING FIRST. The majority of gym-goers tend to break this rule and perform cardio exercise first, followed by weight lifting. This is not the most efficient way to train the body and will hinder your muscle growth and fat loss efforts. Here are a few reasons why.

Weight training requires the highest amount of physical energy and stamina. Therefore it is a no-brainer that you want to do the most labor-intensive task first when your energy is highest and you have the most strength.

Weight lifting relies heavily on your glycogen stores, or stored energy in the muscle tissue. You will not be able to lift as heavy of a weight or perform as many repetitions if you do cardio first because it will deplete some of your stored energy and you will be too tired to perform your best at lifting weights. And if you are not putting forth the most energy towards lifting weights, your muscle growth will be reduced.

Most people go to the gym and perform exercise to lose weight. Doing weight training first is also a great way to increase fat burning. When you do weight training first, you are burning up the stored energy in your muscles, your glycogen. After a weight training session, your glycogen is depleted at this time and the body has very little energy stored in reserve. Then you hop on the cardio machines and start increasing your heart rate. Your body needs energy to keep going and if there is no more glycogen in storage, the body will start to break down the fatty tissue reserves and use it for energy.

If you are still not convinced, try this challenge: Pick a day you normally go to the gym and do cardio first then do weight training. Now pick another day to go to the gym and do weight training first followed by cardio. Make sure you are doing the same exercises and for the same duration for both days. You should notice more energy for your weight training program when done first, and since cardio requires much less energy, you will still be able to get through your cardio session without much decrease in performance.

Try it for yourself!

Melody Loo is an active figure competitor and personal trainer. She has been exercising for over 10 years and has studied exercise science, nutrition and kinesology. Learn about her Figure Competition Diet and what it takes to become a figure competitor.

Read more about weight lifting and bodybuilding at Competition Diet.

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