Should You Do Cardio Or Weights First? It All Depends On Your Goals
Women's Health
February 21, 2026
AI-Generated Deep Dive Summary
Doing cardio before or after weight training depends on your fitness goals, according to experts. The order can impact performance, fat loss, strength gains, and overall results. If your goal is endurance, starting with cardio makes sense as it builds stamina and prepares your body for longer sessions. However, if you're focused on burning fat, building muscle, or improving strength, lifting weights first is often more effective. This approach allows you to maintain proper form and technique during your workout, reducing the risk of injury and maximizing gains.
Experts like Sarah Merrill, MD, and Eric Bowling, CPT, emphasize that doing cardio before weights can lead to fatigue, hindering performance during strength training. Conversely, lifting weights first ensures you have enough energy to focus on proper form and intensity, which is crucial for achieving muscle growth and breaking personal records in weightlifting.
For general fitness or upper-body workouts, the order may not matter as much. However, for lower-body strength training, it’s best to do cardio afterward to avoid overworking muscles that are essential for both running and lifting. If your goal is heart health, both cardio and weights are important, but resistance training has been shown to reduce harmful heart fat more effectively.
Understanding the right order can optimize your workout routine and help you achieve faster results aligned with your objectives. Whether it’s improving endurance, losing weight, or building strength, knowing how to sequence your exercises can make a significant difference in your fitness journey. This knowledge empowers you to tailor your workouts for maximum effectiveness, ensuring you stay motivated and on track toward your health goals.
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Originally published on Women's Health on 2/21/2026