Share some tips on whether you should put strength or cardio first in your workout routine.
Hello friends! I hope you have a wonderful day!
For today’s post, I want to talk about strength vs. cardio, and which should be done first in your routine. There are so many different types of exercise routines, and each one offers different benefits for the body (and mind!). Doing a combination of strength, weight training and cardio can help you achieve your body composition and fitness goals, and knowing how to structure them into your routine can help you maximize the benefits. Deciding which to do first depends on your goals, including your overall fitness goals.
In today’s post, I’m sharing tips on how to decide which one to do first!
Should I do strength or cardio first?
A balanced fitness program includes elements of strength and cardio, as well as mobility and rest. You also want to make sure you alternate your training intensities throughout the week. For example, if you have a really hard cardio day, follow it up with an easier or rest day and include at least one moderate intensity day. How much cardio and strength training you fit into your weekly routine depends on your current fitness level, goals, and unique factors such as age, health issues, injuries, medications, etc. While I am a certified personal trainer and women’s fitness expert, please remember that I am not a doctor. Talk to your doctor before making any changes to your fitness and honor your body.
Also, remember that any time you start something new in your routine, you will probably be sore, so DON’T push it too hard. This is why I usually have beginner clients start with just bodyweight or super light weights. they will hurt no matter what.
Benefits of Cardio After Weights
For body reconstruction:
I usually recommend cardio after strength training for anyone looking to build strength. Many women don’t realize that if you’re looking for a more “toned” look, you need to put on muscle. For this reason, we will emphasize strength training (progressive training and step-by-step programming for optimal results) and sprinkle in cardio, but not too much.
For hormonal reasons:
I also work with many women who are dealing with hormonal imbalances, often from chronic stress, under-eating and over-exercising. Exercise can be an additional stressor on the body, especially vigorous cardiovascular exercise, also known as aerobic exercise, which significantly increases your heart rate. So we will focus more on strength training and stick to daily walks until their energy levels are back up and the inflammation is down.
Weights initially help prepare the body for cardio
Doing strength training first can help prepare the body for more explosive cardio. As you lift weights or do any type of strength or resistance training, you exercise your joints through their full range of motion and warm up your muscles. It may be helpful to mimic some of the upcoming cardio moves during your strength training routine.
Increased metabolism through higher muscle density:
Muscle tissue is “hungrier” than fat, meaning it burns more calories at rest. When you focus on increasing upper body strength, you may not see a higher calorie burn during your workout, but you will increase your body’s energy demand, which increases your metabolism.
Benefits of Cardio Before Weights
A lever you can pull for fat loss
While I believe nutrition and sleep are more important to your fat loss goals, you can use cardio before strength training as leverage. Your total calorie burn will be higher during the actual workout and you’ll have more energy to push yourself.
If you’re training for a race or endurance event, cardio first can help with performance
You’ll have more energy for whatever you do first in your workout. If you have specific endurance goals, I recommend warming up and then doing cardio first to build endurance.
At the end of the day, consistency is most important
Here’s the bottom line: I wouldn’t worry too much about whether you do cardio or strength first. do what makes sense for your routine and what you can do consistently. It also depends on personal preference and what you like. If you enjoy your routine, you’re much more likely to stick with it for a long time, which will give you the best results.
So tell me, friends: do you like to do cardio and weights on the same day or separate them?
Which do you like to do first?
xoxo
Gina
Need help? Here’s how to create a training plan and how to determine strength training splits. If you’re looking for 1:1 nutrition or fitness coaching, you can apply here. <3
