3 Reasons why you should consider cardio after weight training instead of before


Many have wondered if they should be doing cardio before or after weight training, and for most people the answer would be AFTER weight training. Here are 3 reasons why cardio after weight training may be more beneficial for you compared to the reverse:


  1. Mitigate risk of injury. Let’s face it, cardio can sometimes make you tired, and now while that’s not necessarily a bad thing on its own, having to do heavy lifts afterwards while you are extremely tired can be very dangerous as you may be experiencing muscular fatigue already at that point. If lifting is your main focus you definitely want to make sure most of your energy is devoted to the lifting portion of your workout before your muscles become too taxed, and after all the heavy lifting is done and you still have energy left to spend, and wish to burn some more calories for shredding, feel free to do some cardio like treadmill, elliptical, etc to get that extra energy expenditure in for the day. If you have questions on how you should work your cardio into your workout routine or what type of cardio to do feel free to reach out to a Richmond Crux Fitness personal trainer.


  1. Cardio not only cause muscle fatigue but can also cause mental fatigue. Just like when we are doing work or studying, we get the most results and make the most progress when we are focused. Focusing on the portion of the workout that is a priority for us will yield us better results overall, since most of us do not simply just want to lose weight in terms of numbers, but actually want to look good overall with muscle definition; and cardio alone will be very hard to achieve that. By prioritizing the lifting component of the training first and fully devote our mental bandwidth to it we can make sure most of our energy is spent on muscle gains  and injury prevention during the weight lifting portion of the workout, as running on the treadmill has a lower likelihood of injury overall compared to say heavy deadlifts, squats, or chest presses. For more details on how to integrate cardio with your current workout routine come speak to a Richmond Crux Fitness personal trainer today.


  1. When we do cardio, we really want to burn fat as energy source as the main goal for most of us that do cardio isn’t just for fun, but also to get lean or shredded, and that means burning fat as fuel. After weight training, especially heavy weight training, our carbohydrate energy stores in the form of glycogen in our bodies will be severely reduced or depleted, and this allows a much higher chance that the body will start burning fat as fuel when we do the cardio after our weight training. This will make our cardio more effective overall, and will potentially get us the shredding effect to get to the leanness that we want much faster. This will save us time, and who doesn’t like more effective use of their time? This isn’t to say it is guaranteed that you will be burning fat right after weight training as certain intensity and duration of the weight lifting portion is required to fully deplete the glycogen stores in the body for it to start using fat as fuel during the subsequent cardio component, for details on how to do this properly and effectively ask a Richmond Crux Fitness personal trainer.


Now there are certain scenarios where you might consider cardio before weight training to be more beneficial. If your primary focus of working out is to increase your cardiovascular endurance, then just like mentioned above you should devote most of your mental and physical energy to the component of the workout that is more priority for you: in this particular case would be the cardio component. To summarize: if your main focus is muscle gain and more bodybuilder-type physique go with weight lifting first then cardio, and if your main focus is cardiovascular endurance then do cardio first then weight training, but do make sure to moderate your weight training intensity to prevent injury if you choose to go that route.

Leave a Reply