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Is It Better To Do Cardio Before Or After Weight Training? Trainers Weigh In

Cardio and strength training both have their merits. You might prefer one type of exercise over the other—and, TBH, don’t we all—but you’ll want to do both every week to get max health benefits. The good news is that you can totally combine them into a single workout, like a bootcamp, or opt for two-a-day workouts to fit both in (as long as you do so properly). So, what’s better—cardio before or after weights?

Here's a cheat sheet based on common fitness goals, according to the American Council on Exercise.

If your goal is better endurance, do cardio first.
If your goal is burning fat and losing weight, do strength training first.
If you want to get stronger, do strength training first.
On upper-body strength training days, you can do either first.
On lower-body strength training days, lift weights first.
If your goal is just general fitness, do either first, but maybe start with the one you like less.
Now that you’ve got some basic tips, read on for all the deets about combining cardio and weight training.

“Planking is a total-body exercise, so it should feel that way!”
Here are some additional form tips from Mulgrew:

Arms and legs should be perfectly extended.
Shoulders should also be protracted, or pushed down to open up more space between your shoulder blades.
Your tailbone reaches towards your inner heels.
Abdominals should be fully engaged, as well as glutes and hips.