If your priority is lower-body strength, do strength training first. A meta-analysis found resistance-then-endurance order produced greater gains in lower-body dynamic strength. For muscle growth, aerobic fitness and body fat, the order made no significant difference. If your priority is endurance, or you just want to exercise consistently, choose the order you’ll stick to, and keep warm-up cardio light before lifting.
Key takeaways
- For lower-body dynamic strength in programmes of 5+ weeks, lift first (Eddens et , 2018).
- Muscle growth, aerobic capacity, body fat: order made no significant difference in the meta-analysis.
- Endurance goals: prioritise the cardio when you’re
- General fitness: consistency beats
- A short, easy cardio warm-up before lifting is different from a hard cardio
What is the “interference effect”?
When strength and endurance training are combined, some research has found that strength adaptations can be slightly smaller than with strength training alone. This is known as the interference effect. The size of the effect varies with training status, sex, volume and the type of
A systematic review and meta-analysis by Huiberts, Wüst and van der Zwaard (2023) found lower-body strength gains blunted in men but not women.
What the sequence research found
Eddens, van Someren and Howatson (2018) pooled studies comparing resistance-first and endurance-first sessions lasting at least five weeks:
| Outcome | Effect of doing strength first |
| Lower-body dynamic strength | Greater gains (6.91 percentage-point mean difference) |
| Lower-body static strength | No significant difference |
| Outcome | Effect of doing strength first |
| Muscle hypertrophy | No significant difference |
| Maximal aerobic capacity | No significant difference |
| Body fat % | No significant difference |
Their conclusion: people who can’t separate sessions and want to maximise dynamic strength should lift first.
Choosing your order
| Your main goal | Suggested order |
| Getting stronger | Light warm-up → strength → cardio |
| Building muscle | Either order; choose what you’ll repeat |
| Improving running or cycling endurance | Endurance first, or separate sessions |
| General health and fitness | Whichever order keeps you consistent |
| Weight management | Either order; total activity and diet matter most |
Practical tips
- Separate sessions (morning and evening, or different days) reduce interference if your schedule allows.
- Warm up with 5–10 minutes of easy cardio before That is a warm-up, not a workout.
- Manage A hard interval session before heavy leg training can compromise technique.
- Meet the guidelines: WHO recommends 150–300 minutes of moderate aerobic activity and strength training on two or more days a week. Order doesn’t change those totals.
Common mistakes
- Doing an exhausting cardio session before heavy
- Worrying about order so much that you skip one of
- Assuming order determines fat
- Skipping the warm-up
FAQs
Should I do cardio or weights first to lose fat?
The meta-analysis found no significant difference in body fat change by order. Total activity, consistency and diet matter more.
Does cardio after weights kill gains?
The evidence doesn’t support that. Strength-first order favoured lower-body dynamic strength, and muscle growth showed no significant difference by order.
Is it better to do cardio and weights on separate days?
If your schedule allows, separating sessions can reduce fatigue interference. Combined sessions still work well for most people.
Can I warm up on the treadmill before lifting?
Yes. A short, easy warm-up prepares your body without meaningfully tiring your muscles.
Conclusion
Lift first if strength is your priority. Otherwise, the order matters less than showing up. Build a routine that combines both across the week and meets the guidelines.
