Cardio Before or After Weights? Unraveling the Mystery

The gym can be a confusing place, especially when it comes to the age-old question, cardio before weights, or weights before cardio? And let’s not forget the ever-present fear, will cardio "kill my gains"?

If you've ever found yourself scratching your head in the cardio section, wondering if you're about to sabotage your hard-earned muscle, you're not alone. Let's break down the science and dispel the myths so you can make informed decisions about your workout routine.

The Myth of Cardio "Killing Gains"

First and foremost, let's address the elephant in the room, the fear that cardio will magically erase your muscle gains. This is largely a myth. While excessive cardio can lead to muscle breakdown (catabolism), moderate cardio done correctly, won't ruin your progress.

The Real Question: What Are Your Goals?

The truth is, there's no one-size-fits-all answer to the cardio-weights timing dilemma. The best approach depends entirely on your fitness goals.

Prioritizing Strength? Weights First!

If your primary goal is to build muscle and increase strength, hitting the weights before cardio is generally recommended.

Here's why:

• Maximized Energy: Lifting heavy requires significant energy and focus. By prioritizing weights, you ensure you're fresh and powerful during your strength training session.

• Improved Performance: You'll be able to lift heavier, perform more reps, and maintain better form, leading to greater muscle growth.

• Reduced Risk of Injury: When fatigued from cardio, your form during weightlifting can suffer, increasing your risk of injury.

  
  

Think of it like this, you want to invest your peak energy into the activity that’s most important to your goals.

Cardio Focused? Cardio First!

On the flip side, if your main goal is to improve cardiovascular endurance or train for a race, starting with cardio makes more sense.

Here's why:

• Optimal Performance: You'll be able to push harder and maintain a higher intensity during your cardio workout.

• Enhanced Endurance: By dedicating your full energy to cardio, you'll maximize its benefits for your cardiovascular system.

• Specific Training: If you're training for a marathon or other endurance event, your cardio performance is paramount.

  
  

The Nuances and Considerations

• Separating Sessions: If possible, consider separating your cardio and strength training sessions. This allows you to dedicate your full attention and energy to each activity.

• Rest and Recovery: If you're doing both in the same session, allow for a short rest period (5-10 minutes) between cardio and weights.

• Nutrition: Proper nutrition is crucial for supporting both cardio and strength training. Ensure you're consuming adequate protein and carbohydrates to fuel your workouts and promote recovery.

• Listen to Your Body: Pay attention to how you feel during and after your workouts. If you're consistently fatigued or experiencing pain, adjust your routine accordingly.

• Consistency is Key: Ultimately, the most important factor is consistency. Whether you choose to do cardio before or after weights, sticking to a regular workout routine is essential for achieving your fitness goals.

• Moderate Cardio is your Friend: Moderate cardio can increase blood flow, improve recovery, and improve your overall health.

  
  

Overall, the timing of your cardio and strength training sessions is less important than consistency and proper execution. Focus on your goals, listen to your body, and don't let the fear of "killing gains" hold you back. With a well-structured plan and a commitment to your fitness journey, you can achieve your desired results.

Experiment and Find What Works for You

Don't be afraid to experiment with different approaches and see what works best for your body and your goals. There's no magic formula, and what works for one person may not work for another.

Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.

My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.

All coaching inquires:

Jessica@JessCFit.com