These days, it seems like every time you log onto social media there's a brand-new fitness regime that's guaranteed to transform your body and overall fitness. But they can't all be right, right?
So how do you separate the fads from the science? Does doing cardio before or after weights make a difference, or is it just a matter of preference? Is there even a one-size-fits-all approach to fitness?
If these are questions you've found yourself asking, we're here to help.
Ahead, we'll break down everything the science says about the benefits of strength training and cardio, whether you should space them out or do both in the same session, and how to get the absolute most out of your lifting sessions to build strength, burn fat, and feel great.
The benefits of cardio
Cardiovascular exercise — aka cardio, or aerobic exercise — includes all the physical activities that elevate your heart rate and get your blood pumping.
Over time, including a regular cardio workout in your fitness routine will have plenty of benefits for your body, brain, and mental state [6].
As the name would suggest, cardiovascular exercises are great for the heart [5].
Regular cardio workouts are shown to improve heart health, as they strengthen the heart muscle. This makes it easier for your heart to pump blood through your body, which reduces the risk of heart disease, heart attacks and stroke.
Given that cardiovascular disease is the leading cause of death in Australia [1][2], this is really important — but there are plenty of other benefits to cardio.
Aerobic exercise [4][5][6][7]:
- Enhances lung capacity and oxygen uptake, which leads to improved stamina and endurance levels.
- Helps regulate sleeping patterns and promote deeper sleep, which contributes to overall health and well-being.
- Enhances cognitive function and brain health and is shown to help improve memory and focus. This is because cardio promotes the growth of new brain cells, and improves blood flow to the brain.
- May help prevent the development of various chronic illnesses, including type 2 diabetes, some cancers and metabolic syndrome, and improves insulin sensitivity and blood sugar control.
- Can help boost your immune system in general, as it promotes better circulation of white blood cells and antibodies, which helps your body fight off infection and illness.
- Is associated with a longer life expectancy.
The benefits of cardio aren't restricted to the body, though.
Aerobic exercise triggers the release of endorphins, which are those feel-good hormones that help reduce stress, anxiety, and depression [3][4].
Over time, regular cardio workouts can help stabilise moods and improve your mental health [5].
And of course, cardio workouts burn calories, which makes them a great option for those trying to lose weight, particularly when combined with a healthy, balanced diet [6].
They also boost your metabolism, both while you're working out, and in the hours after you've finished your cardio session. Maintaining a healthy metabolic rate over time will help with weight loss.
Incorporating a variety of cardio activities into your workout routine — like going for a walk, run, bike ride, or even swimming or dancing — can help you reap these benefits and maintain a healthy lifestyle.
The benefits of weight training
Like cardiovascular exercise, there are many benefits to weight training.
Strength training is all about using resistance to build strength and muscle power, which can help you look and feel great.
Weight training increases muscle mass by causing microscopic damage to the muscle fibres. This might sound alarming, but it actually stimulates muscle building as the muscles repair and grow stronger as you rest and recover between strength workouts [10].
Other benefits of weight lifting include [8][9]:
- Improved bone health, which can help prevent osteoporosis and reduce the risk of fractures and other bone-related injuries, as well as improved joint stability and better flexibility.
- Reduced risk of chronic diseases like type 2 diabetes, heart disease, and certain cancers.
- Improved insulin sensitivity, blood pressure, and cholesterol levels.
- Reduced fatigue and feelings of stress, anxiety and depression.
- Increased energy levels, improved moods, and better body image.
As you get stronger, you'll find that daily tasks become easier, and your cardio and sports performance will improve [9].
This is because weight training is all about movements that mimic real-life activities, like squatting, lifting, and pushing.
When it comes to weight management, strength training helps boost your metabolism, which means your body will burn more fat, even during rest periods [8].
When you strength train regularly, you'll find that your body composition begins to change. Lifting weights will reduce body fat and increase lean muscle mass, which will give you a more toned and defined appearance.
Should you do cardio before or after weights?
Strength training and cardio are both important parts of any workout regime with plenty of benefits to reap.
The question of whether to perform cardio before or after weights is a common one, and like so many of life's questions, the answer is: it depends.
Everyone has different fitness goals, different preferences, schedules, energy levels, and other variables, and all of these will impact what your most optimised workout routine will look like.
With that being said, there are a few questions to ask yourself when deciding whether to do cardio prior to strength training or vice versa.
What are your goals?
If your primary goal is to lose weight, improve your cardiovascular fitness, or improve your endurance levels, then it's better to do cardio prior to hitting the weight room.
If your main goal is to build muscle mass or increase your strength and power, then doing weights first may be a better option for you.
Whichever one you do first will get the bulk of your energy, so it's best to lead with that.
What are your current fitness and energy levels like?
Cardio and strength training can both deplete your energy, which can impact your performance throughout your workout.
If you're already fit, doing cardio before or after weights may not impact your strength training much.
However, if you find that you get tired during a workout, or if you're just starting out with strength training, it may be better to do weights first or to make cardio and strength training separate workouts.
Having good form is imperative when it comes to weight training, not only for building muscles, but to minimise the risk of injury [12].
Doing weights first, when your energy is highest, will enable you to perform heavier lifts and perform strength-based exercises more effectively.
Likewise, if you have any joint issues, it may be preferable to begin with strength training, particularly if cardio activities exacerbate joint pain and/or fatigue [13].
What works best for your schedule and personal preference?
At the end of the day, there's no one-size-fits-all approach to working out, so it's really a matter of figuring out what's going to work best for you.
For some people, doing strength training and cardio on the same day is ideal, but for others, it's best to do them as separate workouts.
Some people are all about doing cardio before weights, while others prefer weights before cardio.
When it comes to your own workout, it's best to focus on what will be the most sustainable and enjoyable for you and your schedule. Listen to your body, consider your goals, and adjust your routine accordingly.
Does cardio impact muscle growth?
While cardio is an important part of any workout routine, it can potentially impact the growth and development of muscles, particularly when performed in excess [11].
Because cardio burns calories, excessive cardio workouts can create a calorie deficit that can hinder muscle growth and even lead to muscle loss and muscle catabolism.
Muscle catabolism is brought on by elevated cortisol (stress) levels, which can occur after prolonged or intense cardio sessions.
Doing cardio and strength exercises concurrently can also cause an interference effect [11].
When you combine cardio — particularly endurance activities like long-distance running or cycling — with weights, it may reduce the effectiveness of your strength training and inhibit muscle growth.
However, there are plenty of cardiovascular exercises you can do that won't negatively impact your muscles.
Lower intensity cardio — like walking or steady-state cycling — is less likely to impact muscle hypertrophy (aka your gains), than high intensity cardio training.
If you still prefer high-intensity cardio, you can prevent muscle loss by making sure you're giving your body adequate time to recover between workout sessions, and by prioritising nutrition. It's important to ensure you're consuming enough calories and protein to support your muscle development.
Ultimately, it's all about finding the right balance between cardio and resistance training in order to achieve your fitness goals while maximising muscle growth and overall health.
What's the best type of cardio to pair with weight training?
The best type of cardio to pair with weight training will again depend on your specific fitness goals, preferences, and individual circumstances. With that being said, here are some popular options:
Low-intensity steady-state (LISS) cardio
LISS cardio is a moderate-intensity type of exercise performed for an extended period of time.
This could be brisk walking, leisurely cycling, or using the elliptical machine at a steady pace.
Pairing LISS cardio with weight training can help you burn extra calories without being too hard on your body, which makes it a great option for recovery days, or as a warm-up before lifting weights.
High-intensity interval training (HIIT)
HIIT involves alternating between short bursts of high-intensity exercise and periods of lower-intensity recovery or rest.
Sprinting, cycling sprints, and high-intensity bodyweight exercises like burpees or jumping jacks are all examples of HIIT exercises.
HIIT will burn calories, improve your cardiovascular fitness, and enhance your anaerobic endurance levels. Incorporating HIIT sessions after weight training can maximise the amount of calories burned, and provide cardiovascular benefits in less time.
Circuit training
Circuit training combines resistance exercises with short bursts of cardio activities performed in succession.
This approach provides both strength and cardiovascular benefits within the same workout.
For example, you can alternate between lifting weights and performing bodyweight exercises like jumping rope, mountain climbers, or kettlebell swings. Circuit training is time-efficient and can help improve muscular endurance while elevating heart rate for cardiovascular benefits.
Steady-state cardio with resistance
Combining steady-state cardio with resistance exercises in the same workout can be an effective way to integrate both types of training.
For instance, you could perform a resistance training circuit followed by a period of steady-state cardio on a treadmill or stationary bike.
This approach allows you to reap the benefits of both modalities within a single session.
Functional training
Functional cardio exercises mimic movements that are relevant to daily activities or sports-specific movements. Examples include battle ropes, sled pushes, or agility drills.
Functional cardio can complement weight training by improving overall athleticism, coordination, and functional strength.
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