When it comes to planning your workout, there’s always that one lingering question: Should I start with cardio or weights? Whether you’re here to crush your strength goals, shed a few pounds, or just feel like your best self, knowing which one to tackle first can make a big difference. Let’s break it down in a way that helps you find your flow.
Why Cardio is a Total Game-Changer
Cardio is your heart’s best friend. It’s any activity that gets your heart rate up—think running, cycling, or even a fast-paced dance party in your living room.
Why We Love It:
- Boosts Heart Health: Keeps your heart and lungs strong, and your endurance game on point.
- Burns Calories: If shedding some extra weight is your goal, cardio can be your go-to for torching calories.
- Lifts Your Mood: Those post-workout endorphins? Instant mood boosters that leave you glowing inside and out.
Why Strength Training Deserves the Spotlight
Weights aren’t just for bodybuilders. Lifting—whether it’s with dumbbells, resistance bands, or your own bodyweight—builds lean muscle and boosts your metabolism.
Why It’s a Must:
- Builds Strength & Definition: Sculpt, tone, and strengthen for that empowered, confident feeling.
- Fires Up Your Metabolism: More muscle means you’ll burn more calories, even when binge-watching your favorite show.
- Supports Bone Health: Strong muscles = strong bones. Keep those bones healthy and resilient.
So, Cardio or Weights First?
The order matters—especially when it comes to your fitness goals.
If You’re Focused on Weight Loss
Start with cardio to kick your metabolism into gear and maximize calorie burn. Once your heart rate is up, follow up with weights to keep your body in fat-burning mode while you build muscle.
If Strength & Muscle Gains Are Your Goal
Hit the weights first while your energy is at its peak. You’ll lift heavier, perform better, and maintain good form. Save cardio for the end to wind down and boost recovery.
The Science of Sequence
Starting with Cardio:
- Pros: You’ll warm up, loosen your muscles, and get your blood pumping.
- Cons: If you go too hard, you might feel too tired to crush those heavy lifts.
Starting with Weights:
- Pros: Your muscles are fresh, making it easier to push harder and lift heavier.
- Cons: If you hit the weights hard, doing cardio after might feel like a slog.
Our Take: Balance is Key
The perfect workout? A mix of both. Here’s a simple formula:
- Warm Up: 5-10 minutes of light cardio (hello, treadmill or jump rope).
- Main Workout: Focus on weights for strength or cardio for endurance.
- Cool Down: A short cardio session to bring your heart rate back down and ease into recovery.
For a time-saving twist, try circuit training or HIIT to combine cardio and weights in one powerful workout.
At the end of the day, there’s no wrong answer—just what works best for you. Want to burn fat? Start with cardio. Looking to build muscle? Hit the weights first. The key is finding a routine that fits your goals and keeps you coming back for more.