{"id":28451,"date":"2026-09-04T12:11:48","date_gmt":"2026-09-04T12:11:48","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=28451"},"modified":"2026-09-04T12:11:48","modified_gmt":"2026-09-04T12:11:48","slug":"should-you-do-cardio-before-or-after-lifting-weights-new-research-might-finally-have-the-answer-ironmag-bodybuilding-fitness-blog","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=28451","title":{"rendered":"Should You Do Cardio Before or After Lifting Weights? New Research Might Finally Have the Answer! \u2013 IronMag Bodybuilding & Fitness Blog"},"content":{"rendered":"

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Most people, including me, don\u2019t have the time to split cardio and weight training into separate sessions. Between life and work, many of us feel it\u2019s an accomplishment to even fit in a workout with our crazy daily schedule.<\/p>\n

You may feel the same.<\/p>\n

So, what do we do? We end up combining both cardio and weight training into one workout and asking the same question: what should come first, cardio or weights?<\/p>\n

For a long time, I used to follow the gym advice that suggested cardio would kill your gains, and that building muscle would hurt your endurance. But that thinking has shifted.<\/p>\n

Research<\/a> now shows that the two can actually support each other. Regular cardio can contribute to better muscle strength over time, while strength training can improve overall performance and endurance.<\/p>\n

Both forms of training offer different benefits, and your body needs both for complete fitness. The real answer isn\u2019t about choosing one over the other but understanding how to balance them based on what you want to achieve.<\/p>\n

In this article, we are going to dive deeper into your cardio session and whether you should do it before or after you hit the weights. Does it really matter anymore?<\/p>\n

Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new dietary supplements into your current regimen.<\/em><\/p>\n

What Does the Research Say?<\/h2>\n

For years, people have debated whether cardio or weights should come first. Most of the time, it came down to preference. Some liked starting with a run, while others preferred lifting first, especially for fat loss.<\/p>\n

Recent research gives a clearer direction for us to follow.<\/p>\n

In a 12-week study<\/a>, participants followed the same workout plan, with the only difference being the order of exercises. One group lifted weights before cardio, while the other did cardio first. Both groups trained three times a week and showed improvements in strength, fitness, and body composition.<\/p>\n

But the primary differences showed up in fat loss and performance.<\/p>\n

Those who lifted first:<\/p>\n