Weight Training Before Cardio Burns More Fat, Says New Study

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Cardio before or after weights

For decades, fitness lovers and trainers have debated one key question: Should you do cardio before or after lifting weights? While opinions have varied widely, a new study might have finally delivered a scientific verdict.

Researchers have found that the order of exercise — whether you lift first or run first — actually influences fat loss and energy levels. This research may change how people plan their gym sessions going forward.

What the New Study Found

The study, published in a peer-reviewed fitness journal, involved two groups of participants. Both followed the same strength and cardio routines. The only difference was the order.

  • One group did cardio first, followed by resistance training.
  • The other group did weight training first, followed by cardio.

After several weeks, results showed that the weight-then-cardio group lost significantly more body fat than the cardio-first group. Not just that — they also showed increased physical activity throughout the day.

Check the full study summary here

Why Lifting Before Cardio May Work Better

Fitness coach and sports scientist Dr. Neha Agarwal explains the reason behind these results. “When you lift weights first, your glycogen stores — your body’s preferred energy source — are mostly used up,” she says. “Then, during cardio, your body taps more into fat reserves for energy.”

This approach seems to optimize fat metabolism. Also, doing strength training first helps maintain workout intensity, which might otherwise drop if you’re already fatigued from cardio.

Reverse Order Has Its Own Downsides

Doing cardio first may tire your muscles and central nervous system. This can reduce the effectiveness of your weightlifting session, leading to less muscle engagement and slower progress.

It can also impact form and increase the risk of injury, especially during compound lifts like squats or deadlifts.

Tailoring to Your Fitness Goals

While fat loss is a key goal for many, Dr. Agarwal suggests that individual goals matter too.

  • If endurance or heart health is your priority, cardio first might still be better.
  • If fat loss or muscle gain is your main goal, then lifting first makes more sense.

But in either case, warming up is crucial. A short, low-intensity warm-up — such as 5–10 minutes on a treadmill or elliptical — can help prep your body before any workout.

Consistency Still Matters Most

Fitness influencer Ravi Malhotra, who has over 1 million followers on Instagram, agrees with the findings but adds a caveat. “The best workout is the one you’ll stick to. Even if science shows lifting first is better, if it makes you skip the gym, then it’s not better for you.”

So while order matters, showing up regularly matters more.

How to Structure an Ideal Workout

Here’s a sample structure for fat loss, based on the study findings:

  1. Warm-up: 5–10 minutes light cardio
  2. Strength training: Compound lifts followed by accessory work
  3. Cardio: 20–30 minutes of moderate-intensity cardio
  4. Cool down & stretch

Learn how to build a fat-burning workout routine

Final Word

So, should you do cardio before or after weights? If your goal is to burn more fat and stay active throughout the day, the evidence is now leaning in favor of lifting weights first.

This small change in your routine could mean big results in the long run. But always listen to your body and work with your goals — whether you’re training for strength, endurance, or just staying healthy.

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Redesign your next workout with science on your side. Start with weights, finish with cardio — and see the results for yourself!

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