Cardio vs. Strength: Which Should Come First for Fat Loss and Performance?
- Luke Bialobzyski, CSEP-CPT
- 4 days ago
- 4 min read
The Endless Debate
As a personal trainer in Edmonton and through my online coaching, one of the most common questions I hear is:
“Should I do cardio before or after strength training?”
It’s a fair question—because the order does matter. But the mistake most people make isn’t choosing the “wrong” order. It’s choosing an order that doesn’t match their goals or energy needs.
Let’s look at what the research says and how you can apply it.
The Science: Does Order Really Matter?
A 2014 meta-analysis compared people who did cardio before strength versus strength before cardio. Both groups improved, but:
Starting with strength led to slightly better strength and hypertrophy gains.
Starting with cardio improved endurance performance more (Murlasits et al., 2014).
This effect, called the interference effect, happens because fatigue from the first mode of exercise reduces performance in the second (Fyfe et al., 2014).
The Physiology Behind It: Energy Systems and Adaptation
Why does order matter in the first place? It comes down to energy systems and how the body adapts to training:
Cardio Before Strength
Cardio—especially moderate to high intensity—uses significant muscle glycogen stores.
Starting strength training afterward means your muscles have less stored energy to lift heavy, leading to lower performance.
Cardio also causes central and neuromuscular fatigue, which can reduce force production during lifting.
This matters most if your goal is strength or muscle growth.
Strength Before Cardio
Heavy lifting uses glycogen too, but it doesn’t fatigue the cardiovascular system as much as cardio does.
Doing cardio afterward often increases energy expenditure without significantly impairing lifting performance.
For fat loss, this pairing is useful: resistance training preserves lean mass, and cardio afterward boosts calorie burn and post-exercise oxygen consumption (EPOC).
The Interference Effect
First described in Hickson’s 1980 study, people doing high volumes of both strength and endurance in the same program struggled to maximize strength and muscle gains.
Modern research shows the effect is smaller when programs are intelligently designed—but order, volume, and recovery still matter (Fyfe et al., 2014).
Key takeaway: Your body adapts most to the training you do first, because that’s when energy and focus are highest.
Case Examples
An in-person client who was always doing spin classes before lifting weights found her strength plateaued. Once we flipped the order—strength first, cardio second—her lifts started progressing again.
An online client training for a half marathon performed much better once we put running first, then added strength after. His endurance improved without compromising recovery.
The lesson: the right order depends on your goal.
Self-Check: What’s Your Priority?
If your main goal is fat loss → strength first. Preserving muscle keeps metabolism higher, and cardio after strength helps increase calorie burn.
If your main goal is endurance performance → cardio first. You’ll perform better when fresh, and adaptations are more specific.
If your goal is general fitness → order matters less—pick the one you’ll be consistent with.
Goal-Based Weekly Training Table
Here’s how you could structure your week depending on your main goal:
Goal | Order per Session | Weekly Focus | Notes |
Fat Loss | Strength → Cardio | 3–4 strength, 2–3 cardio | Preserves lean mass, adds calorie burn |
Endurance | Cardio → Strength | 3–5 cardio, 2–3 strength | Prioritize VO₂ max, running economy |
Strength/Muscle | Strength (cardio separate) | 4–5 strength, 1–2 cardio | Keep cardio low intensity, separate if possible |
General Fitness | Flexible | 2–3 strength, 2–3 cardio | Consistency matters most |
Common Mistakes People Make
Doing long cardio as a “warm-up.” A warm-up should be 5–10 minutes of light cardio plus dynamic stretching, not a draining workout before lifting.
Overdoing volume. Trying to push both cardio and strength hard in one session without recovery leads to diminished returns.
Expecting order alone to drive fat loss. Nutrition, sleep, and total training load matter far more.
Practical Guidelines
For fat loss: strength → cardio.
For endurance: cardio → strength.
For strength/muscle: prioritize strength and separate cardio when possible.
Warm-up: 5–10 minutes light cardio + dynamic stretches.
Fuel: protein and carbs pre-training support performance.
Recovery: 7–9 hours of sleep and at least one full rest day per week.
FAQ: Cardio vs. Strength
Is it bad to do cardio before lifting?
Not necessarily—it depends on your goal. If endurance is your priority, cardio first makes sense. But if strength or muscle growth is the goal, cardio first can reduce performance during lifting.
How long should I wait between cardio and strength?
If you must do both in one session, do them back-to-back with strength first (for fat loss or strength goals). If possible, separate them by at least 6–8 hours or put them on different days.
Can I lose fat by doing cardio only?
Yes, but it’s not optimal. Strength training helps preserve muscle mass during fat loss, which keeps metabolism higher and supports long-term results.
What if I only have 30 minutes to work out?
Prioritize the goal that matters most to you—strength for body composition, cardio for endurance. Even short, focused sessions can be effective.
Putting It All Together
The cardio vs. strength debate isn’t about one being “better.” It’s about aligning order with your primary goal.
At Shift to Strength, I help clients—both in-person in Edmonton and through online coaching—make these decisions strategically, so their workouts match their goals and lifestyle.
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References
Fyfe, J. J., Bishop, D. J., & Stepto, N. K. (2014). Interference between concurrent resistance and endurance exercise: Molecular bases and the role of individual training variables. Sports Medicine, 44(6), 743–762. https://doi.org/10.1007/s40279-014-0162-1
Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2–3), 255–263. https://doi.org/10.1007/BF00421333
Murlasits, Z., Kneffel, Z., & Thalib, L. (2014). The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis. Journal of Sports Sciences, 32(4), 315–324. https://doi.org/10.1080/02640414.2013.815356
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
