Should I Do Cardio After Or Before Lifting?

When It Makes Sense

• Good fit: If your primary goal is cardiovascular health and you have ample energy, doing cardio after a strength session can preserve lifting performance while still getting the cardio benefit.
• Good fit: When training for endurance events (e.g., a marathon) and you need to prioritize cardio volume, placing cardio before lifting can serve as a warm‑up and ensure you hit the necessary mileage.

When You Should Avoid It

• Warning sign: If you are training for maximal strength or power and fatigue from cardio would compromise lifting technique, doing cardio first may increase injury risk.
• Warning sign: When you have limited time and must fit both modalities into a single session, placing the more demanding component first helps maintain quality.

Pros and Cons

Pros

• Combining both in one workout saves time and simplifies scheduling.
• Cardio can serve as an active recovery, helping to clear metabolic by‑products after heavy lifting.

Cons

• Doing cardio before strength training may deplete glycogen, reducing lift intensity and increasing perceived effort.
• Extended workouts can elevate cortisol and hamper recovery if volume is too high.

Decision Checklist

• What is my primary training goal – strength, hypertrophy, endurance, or overall fitness?
• Do I have enough energy reserves (nutrition, sleep) to sustain both modalities in one session?
• Is my workout duration reasonable (<90 minutes) to avoid excessive fatigue?

Alternatives to Consider

If separating cardio and strength sessions is feasible, schedule them on different days or at opposite times of day (e.g., cardio in the morning, lifting in the evening). Another low‑impact option is to incorporate interval training that blends strength and cardio, such as circuit training or high‑intensity interval training (HIIT), which can address both goals without long, consecutive blocks.

Final Recommendation

For most recreational lifters, placing cardio after lifting works well when strength is the priority, while cardio‑first is logical for endurance‑focused athletes. Assess your goals, energy levels, and schedule, and consider splitting the modalities if you notice performance drops. When in doubt, consult a certified personal trainer or exercise physiologist, especially if you have health concerns.