As a trainer, I am often asked this question.

I’m very excited about getting more people, especially women, turned on to the benefits of strength training. As my clients begin incorporating their own training days into their existing fitness routine, including classes like Zumba and Spinning, they want to know how it all fits together. Most people are maximizing their time at the gym by doing both weights and cardio on the same day (which you absolutely can do). But which one should you do first?

My answer is based on your goals and your reasons for training.

If you’re training for an event or a race that involves running from one brutal obstacle to the next or if you’re an athlete training for a physical sport like rugby or football that demands explosive power and endurance all in the same play, then you need to train that way. You’ll benefit from strength training not only when you’re fresh, but also after a bout of cardio. Although strength and endurance training are important, interval training will also be a big part of your routine.

If you’re training not for a sport or an obstacle course race but for health, fitness, weight loss, better tone, or improved posture, listen up: Always complete your strength training routine before cardio, whether it’s in a class or on the elliptical.

The primary reason we train with weights is to build strength. That might mean strengthening the upper back to improve posture and alleviate tension in the back, neck, and shoulders; strengthening the muscles of the hips and core to protect the low back; or increasing lean muscle mass to establish or maintain a healthy weight. Other benefits of strength training include feeling more energetic all day long and improving the overall shape and tone of your body: losing inches and dropping sizes with little weight loss (which is important because weight loss is difficult).

The body adapts to whatever challenges we regularly place on it. We get better at whatever we train for because the body wants to exert as little energy as possible. Our muscles will get stronger so they don’t have to work so hard to lift those weights. Because of these training adaptations, we need to regularly increase weight to continually challenge your muscles. How can you expect to lift more weight or increase your reps at a given weight in your training session if you’ve already tapped your energy during cardio? Muscle glycogen (local energy storage) is the first to be depleted when we exercise. As it gets used up, the Rate of Perceived Exertion (how difficult exercise feels) goes up even as the intensity remains the same. If you’re in a motivating cardio class after strength training, it is much easier to push past this mental fatigue than if you’re all alone at the squat rack after an hour of Zumba. We need to be fresh, rested, fueled, and hydrated for every training session so that we can bring our best effort and reduce our risk of injury and overtraining.

The benefits of cardiorespiratory training include improving heart and lung function, increasing energy production in cells, maintaining a healthy weight, building an aerobic base, improving endurance, feeling more energized all day long, training lactic threshold, aiding in recovery, and training the body to be an efficient fat-burning machine all day long. None of these goals are compromised by strength training first and, in fact, strength training before cardio has its benefits: If you want to challenge your endurance and burn calories on the bike or on the elliptical, you want to be a little drained first from strength training. Your body is going to work even harder, which means the next time, that same bout of cardio will be even easier. In addition, cardio after strength training helps to alleviate muscle soreness by increasing circulation (nutrients in and toxins out). Even 5–10 minutes on the elliptical before static stretches will make a difference in your recovery.

If you are scheduled to lift and you are overly sore or tired, skip the weights that day. You might not reach your goals that session, and your risk for injury goes up. Appropriate programming is important to prevent fatigue, injury, and overtraining. You can, however, make it a cardio day: either recovery at 50%–65% maximum heart right (MaxHR) or light at 65%–70% MaxHR. These active recovery days should also include yoga, stretching, and foam rolling. You cannot improve and reach your goals without proper recovery (both active recovery and rest days).

Other things to consider next time you are doubling down at the gym:

• Type 2, fast twitch muscle fibers are used for both strength training and explosive sprints. After strength training, instead of completing intervals, it’s the perfect time for Steady-State Zone 1 (65%–75% MaxHR) cardio.
• Depleted glycogen and low blood sugar start to hinder performance in activities lasting more than 90 minutes. Either wrap it up after 60 minutes of strength and 30 minutes of cardio or have a small snack in between sessions. Experiment with something that doesn’t upset your stomach, like a small granola bar or a banana.
• Hopefully you’re not at the gym this long, but once you have depleted your muscle glycogen and liver glycogen, you will experience the sensation of “hitting the wall” as seen with marathon runners. Taking in carbohydrates during a long workout will help delay this point.
• Dehydration compromises performance. Take in electrolytes 90 minutes before as well as during your training session.

As with all training sessions, no matter how long or what type, remember to rehydrate and refuel immediately to replenish depleted glycogen stores and to repair and rebuild tissues.

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

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