Should You Do Cardio or Strength Training First?

One of the most common questions we hear is:

"Should I do cardio before or after I lift weights?"

The answer depends on your goals.

Both strength training and cardio are important for overall health, but the order you perform them can influence your performance and results.

If Your Goal Is Building Strength

Complete your strength workout first.

Strength training requires energy, focus, and quality movement.

If you spend 30–45 minutes doing cardio beforehand, your muscles may already be fatigued, making it harder to lift with good technique or challenge yourself with heavier weights.

Saving cardio for after your workout helps ensure you have the energy to make progress on your lifts.

If Your Goal Is Improving Endurance

If you're training for a race, cycling event, or another endurance activity, it often makes sense to complete your cardio first.

Your highest priority should receive your best effort.

What If Your Goal Is Fat Loss?

Many people assume cardio is the fastest path to weight loss, but strength training plays an equally important role.

Building muscle helps support your metabolism, improve body composition, and maintain strength while losing fat.

For many people, the best combination is:

• Strength training 3–4 days per week
• Moderate cardio 2–4 days per week
• Plenty of daily movement outside the gym

The Best Program Includes Both

Cardio and strength training aren't competitors—they're teammates.

Strength training helps you:

• Build muscle
• Increase bone density
• Improve metabolism
• Stay strong as you age

Cardio helps:

• Improve heart health
• Increase endurance
• Support recovery
• Boost energy

Together, they create a balanced fitness program that supports long-term health.

Consistency Beats Perfection

The truth is, the "best" workout is the one you'll actually stick with.

Don't get so caught up in doing everything perfectly that you stop showing up altogether.

A consistent mix of strength, cardio, and daily movement will always outperform an inconsistent "perfect" plan.

Build a Program That Fits Your Goals

At Gym MPLS, we help members create balanced training plans based on their individual goals—not trends or one-size-fits-all advice.

Whether you're looking to get stronger, improve endurance, lose body fat, or simply stay active, our coaches can help you find the right balance.

Visit Gym MPLS and let us help you build a program that works for you.

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