Cardio vs. Lifting: Which Should Come First in Your Workout?

Let's settle it once and for all: Should you do cardio before or after lifting?

Ask five gym-goers and you'll get six opinions. Some swear by sprinting first to "warm up the engine." Others lift heavy and hit cardio after like a metabolic mic drop. So which workout order actually works best, especially if you're aiming to lose fat, build muscle, or improve overall fitness?

Spoiler: the answer depends on your specific goals, and the research has plenty to say.

Let's break it down so you can stop guessing and start programming with purpose.

If Fat Loss Is Your Goal: Do Cardio After Lifting

If your primary goal is fat loss, the science leans toward lifting first, cardio second.

Why? Because resistance training depletes your body's preferred fuel (glycogen). Once glycogen is tapped, your body becomes more likely to burn fat for energy during cardio. It's a metabolic sequence that makes cardio after lifting a smart play for anyone in a fat-burning phase.

A study published in Journal of Strength and Conditioning Research showed that participants who lifted weights before doing cardio burned more fat during their cardio session than those who reversed the order. The workout order for fat loss matters, and this one-two combo lets you hit both strength and endurance without sabotaging either.

Pro tip:r Avoid going too hard on cardio beforehand if fat loss is your goal. It can sap your strength for lifting and cut into your muscle-preserving efforts, especially if you're in a calorie deficit.

If Building Muscle or Bulking: Always Lift First

Here's where the science is crystal clear: If gaining muscle mass is your top priority, always prioritize lifting. Why?

Because resistance training demands maximum focus, energy, and nervous system recruitment. Doing cardio before lifting, especially moderate to high-intensity cardio, can fatigue your legs, reduce your power output, and limit your ability to train at high intensities.

Translation: less weight, fewer reps, smaller gains.

A study in Applied Physiology, Nutrition, and Metabolism found that doing cardio before lifting significantly impaired strength performance, especially in lower-body exercises like squats. So, if you want to grow, cardio goes after the iron.

This doesn't mean skipping cardio altogether. Strategic post-lift cardio can still support heart health and help manage fat gain while bulking. But the message is simple: to build, lift first.

For General Fitness or Health? Choose Based on Preference

Maybe you're not trying to hit a PR or shred for summer. You just want to be fit, consistent, and healthy. In that case, the "cardio before or after lifting" debate becomes less about optimization and more about sustainability.

Here's what matters most: the order that helps you stay consistent.

If you dread cardio, do it first and get it out of the way. If you love lifting but get too tired after a run, start with strength. There's no major physiological downside for general fitness folks, the key is getting it done.

One interesting twist? Fasted morning workouts. Some people prefer doing light cardio before breakfast to wake up and burn calories. That's fine for lower-intensity efforts. Just don't expect magic fat loss just because you're training on empty.

Hybrid Training: The Art of Goal-Based Programming

Here's where things get nuanced. If you're someone who trains for both strength and endurance, say, you want to lift and run regularly, you've entered the world of concurrent training.

The trick here is minimizing interference.

Research shows that doing cardio and lifting too closely together, especially when cardio comes first, can blunt strength gains over time. This is known as the "interference effect." It's why serious hybrid athletes (think CrossFitters or military prep) often split their workouts into AM/PM sessions or alternate days.

If same-day training is your only option, try this:

• For strength-focused days: Lift first, then do short, low-intensity cardio
• For endurance-focused days: Keep lifting light or skip it altogether
• Alternate intensity: Avoid high-intensity cardio before heavy compound lifts

In short, if you're chasing multiple goals, your workout order matters, but so does how you program intensity, volume, and recovery.

Science Summary: Cardio Before or After Lifting?

Let's recap the current consensus on cardio before or after lifting depending on your goals:

Goal	Best Order	Why
Fat Loss	Lifting → Cardio	Burns more fat post-strength training
Muscle Gain	Lifting → Cardio	Preserves energy for max effort lifts
General Fitness	Either	Go with what keeps you consistent
Hybrid Training	Goal-specific	Prioritize your primary goal, manage fatigue

So next time you're planning your week, think beyond "What should I train today?" and start asking, "What's my top goal - and how can my workout order support it?"

Final Take: Choose the Order That Serves Your Goal (Not the Hype)

Whether you're leaning out, bulking up, or just staying active, the order of operations matters more than most realize. It's not about some magical fat-burning sequence or gym folklore, it's about smart, science-based programming that aligns with your goal.

So ask yourself:

• Are you chasing a leaner physique? Cardio comes after lifting.
• Trying to pack on muscle? Always lift first.
• Just want to stay moving? Pick the order that keeps you coming back.

And when in doubt, remind yourself: consistency > perfection.

Want to Train Smarter? Connect with MRI Performance

At MRI Performance, we're all about helping you train with purpose. Whether you're chasing gains, torching fat, or just trying to figure out the best way to sequence your workouts, we've got your back with real science, no fluff.

Stay connected with us for more training insight, performance tips, and everything you need to own your goals, whatever they are.