09/08/2026
💪 Weights before cardio – here’s why.
One of the most common questions I get asked is, “Should I do cardio or weights first?”
For most people, if your goal is to build strength, gain muscle, improve body composition or lose body fat, strength training should come first.
Here’s why:
🏋️ Build more strength
Starting with weights means your muscles are fresh, allowing you to lift heavier, perform more reps with good technique, and make better progress over time.
🔥 Burn more fat
Strength training uses your body’s stored glycogen (carbohydrate) as its main fuel source. Once these stores are reduced, your cardio session is more likely to rely on fat as an energy source.
🛡️ Reduce your injury risk
Doing cardio first can leave you fatigued before you’ve even picked up a weight. That fatigue can affect your lifting technique, increasing the risk of injury—especially during heavier compound movements.
Remember, there isn’t a one-size-fits-all approach, and your training should always match your goals. But for the majority of gym members looking to get stronger, build muscle, or improve body composition, weights first, cardio second is the smarter option.
Need help structuring your training? Drop me a message and let’s build a plan that works for you. 💪
