Should I Do Cardio or Strength Training First?

It’s one of the most common fitness questions I hear —

“Should I do cardio or strength training first in my workout?”

The short answer:
It depends on your goals.
Let’s break it down so you can decide what’s right for YOU.

if your goal is to build strength or muscle mass

Then prioritize strength first! Lifting weights requires focus, energy, and proper form. If you do cardio beforehand, you risk tiring yourself out and compromising your strength performance.

Try this approach:

• Warmup for 5-10 minutes (light cardio or dynamic movement)

• Strength train for 30-60 minutes

• Optional: Finish with light-to-moderate cardio

if your goal is to improve endurance or heart health

Then do cardio first! If running, cycling, or heart health is your primary goal, start with cardio while your energy is highest.

Try this approach:

• Cardio (your priority effort)

• Follow with lighter strength training or core work

if your goal is weight loss or general fitness

Mix it up! If your focus is overall fitness, fat loss, or toning, there’s no strict rule. The key is consistency and effort. Alternate days to keep your routine fresh & your body challenged.

Try this approach:

• 3-4 days per week start with strength training

• 2 days per week start with cardio first then 10 minutes of core work

• 1-2 days of rest/recovery

the bottom line

There’s no wrong answer — just be clear on your goals. If you’re short on time, try circuit-style training that combines strength + cardio for a powerful, efficient workout.

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