Cardio vs. Weights: Why Lifting Before Running May Optimize Fat Loss and Endurance

Many fitness enthusiasts wonder: should I hit the weights first or start with cardio? A recent study published in the Journal of Exercise Science and Fitness tested this with overweight young men doing combined training three times weekly over three months. Results showed that those who performed resistance training before cardio achieved greater gains in strength, fat loss, and endurance compared to those doing cardio first ymcapkc.org+15health.com+15cmu.fr+15pennmedicine.orgcmu.fr.

This sequence helps preserve glycogen for intensive lifting, improving muscle stimulus, then uses cardio to enhance fat burning. However, preferences can vary—you might choose cardio-first for endurance goals, but if building muscle and metabolic health are top priorities, lifting first is likely a better bet.

Experts emphasize that consistency, not ordering, matters most. Yet, strategically placing resistance work before cardio may give an extra edge for strength and body composition. Tailoring your workouts around your goals can thus boost both performance and motivation.