Cardio vs. Weight Training: Who Comes First?
- Basma Al Kakoun
- Dec 24, 2024
- 3 min read
Updated: Dec 25, 2024
Ah, the age-old gym debate! It’s like asking, “What’s better: coffee or tea?” The truth is, it depends on your goals, preferences, and, let’s face it, how much energy you have to spare. Let’s break it down with tips, laughs, and a sprinkle of reality.
1. Your Goals Are the Boss
Let’s get one thing straight: your workout order depends on what you’re trying to achieve. Here’s a quick cheat sheet:
If you want to torch fat: Do whatever gets you moving! (Seriously, calories don’t care about the order.) But if you want an edge, start with weight training to deplete glycogen stores so cardio burns fat more efficiently.
If you’re chasing gains: Lift first. Nobody builds muscle by showing up to their dumbbells after sprinting like a gazelle. Save your energy for the heavy stuff.
If you’re training for a marathon (or Netflix remote sprints): Cardio first! Build that stamina while your legs are fresh.
Tip: If you’re just here for general health, flip a coin—or better yet, mix it up. Variety keeps things fun and your muscles guessing.
2. The Benefits of Weight Training and Cardio
Let’s break it down: weight training and cardio both bring unique benefits to the table, and understanding them helps you build a smarter workout routine.
Weight Training Benefits
Builds Strength: Stronger muscles make daily tasks easier and reduce the risk of injury.
Boosts Metabolism: Muscle burns more calories at rest than fat, so the more you build, the more calories you’ll torch even while binge-watching your favorite shows.
Strengthens Bones: Lifting weights improves bone density, which is crucial as you age.
Improves Body Composition: It helps you look leaner and more toned by building muscle and reducing fat.
Cardio Benefits
Burns Calories Fast: Cardio is excellent for quick calorie burn, especially during the workout.
Strengthens Your Heart and Lungs: Regular cardio improves endurance and cardiovascular health.
Boosts Mood: Those post-run endorphins are real—cardio is great for mental well-being.
Increases Stamina: It preps your body for sustained physical effort, whether it’s chasing your kids or running a marathon.
Pro Tip: Weight training sculpts and strengthens your body, while cardio keeps your heart and lungs in top shape. Together, they’re a powerhouse duo for fitness and health. Plus, weight training makes you better at cardio! Stronger muscles improve your endurance, power, and overall performance during cardio workouts. The truth is, you can get better at cardio by incorporating weight training, but you’ll never truly reach your cardio potential if you skip the weights.
3. The Magic of Combining Weight Training and Cardio
Here’s where things get exciting: combining weight training and cardio gives you the best of both worlds. Oh my God, you’re going to be super-duper fit by your next vacation!
When you mix strength-building weight training with calorie-burning cardio, you:
Burn Calories During and After: Cardio burns calories during your workout, and weight training boosts your metabolism for hours afterward.
Strengthen Your Heart and Muscles: It’s a win-win for your body.
Save Time: HIIT (High-Intensity Interval Training) combines the benefits of both in one session.
Here’s how to do it:
Warm-Up (5 Minutes): Get moving with light cardio.
Weights + HIIT (30 Minutes): Alternate compound lifts (like squats or presses) with bursts of high-intensity cardio (like sprints or burpees).
Cooldown (5 Minutes): Stretch it out to recover like a champ.
Pro Tip: This combo workout is your fast track to strength, stamina, and a body that feels (and looks) amazing.
5. Listen to Your Body (Not Instagram Influencers)
Here’s the thing: everyone’s body is different. Some people crush their best lifts after a morning run, while others would rather eat kale than do cardio first. Pay attention to:
How you feel during and after workouts.
Whether your goals are progressing.
If you’re actually enjoying what you’re doing.
Reality Check: If you’re dreading your workouts, it’s time to switch it up. Fitness should make you feel good—not like you’re starring in a punishment scene.
The Bottom Line
There’s no right or wrong answer to the cardio-before-or-after question. Here’s your quick guide:
Burning Fat? Weights first, cardio second.
Building Strength? Lift first, always.
Improving Endurance? Cardio leads the way.
Just Want to Move? Do whatever feels good—consistency is what matters most.
Most importantly, have fun. Whether you’re sweating it out with sprints or lifting like a boss, make it a routine you look forward to. And don’t forget to laugh—because fitness is as much about joy as it is about gains.
Now go crush that workout. You’ve got this!
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