Should You Do Cardio or Weightlifting First? What 20 Studies Say

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You’ve just stepped into the gym.

Should you hit the weights or do your cardio first?

Some people say that you should start with cardio because it’s a great whole-body warmup, and it’s easier and more enjoyable before an intense lifting session than after.

Others say you should do your weightlifting first because you need all the energy you can muster for it if you want to gain muscle and strength as quickly as possible.

Others still say it doesn’t really matter either way so you should do whatever works best for you.

Who’s right?

Well, here’s the short answer:

If you want to maximize muscle and strength gains, you should do your weightlifting before your cardio.

And in this podcast, you’re going to learn exactly why.

We’re going to discuss how cardio generally affects strength and muscle gain, the pros and cons of doing cardio before or after weightlifting, when to do your cardio workouts to get all of the benefits of cardio with none of the downsides, and more.

Let’s get started.

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References:

http://www.ncbi.nlm.nih.gov/pubmed/23...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.sciencedirect.com/science...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
http://journals.lww.com/acsm-msse/pag...
http://journals.lww.com/nsca-jscr/pag...
http://journals.lww.com/nsca-jscr/pag...
http://bjsm.bmj.com/content/39/8/555
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...