If you’re hitting the gym with fat loss in mind, you’ve probably asked yourself: “Should I lift weights first or do cardio?”
Well, science (and some seriously fit people) suggest that resistance training before cardio is the way to go if you want to maximize fat loss. Here’s why.
1. Resistance Training Burns More Calories Long-Term
When you lift weights, you’re not just burning calories during your workout—you’re cranking up your metabolism for hours afterwards. This is thanks to something called excess post-exercise oxygen consumption (EPOC), or the “afterburn effect.” Essentially, your body keeps torching calories as it repairs muscle fibres and restores energy levels. Studies show that strength training can boost your metabolism for up to 38 hours after your workout!
2. You’ll Have More Energy for Strength Training
Doing cardio first might leave you too drained to lift effectively. Strength training demands power and coordination, and if you’ve already spent 30+ minutes on the treadmill, your muscles and central nervous system won’t be as fresh. This could lead to weaker lifts, less muscle activation, and ultimately, fewer gains.
3. Lifting First Uses Up Glycogen, So You Burn More Fat in Cardio
Your body prefers to burn carbs (glycogen) for energy before tapping into fat stores. When you do resistance training first, you deplete a chunk of that glycogen, which means that when you switch to cardio, your body is more likely to burn fat for fuel instead. This is a hack endurance athletes use, and it’s a game-changer for fat loss (Journal of Strength and Conditioning Research).
4. It Helps Preserve Lean Muscle
One of the biggest mistakes people make when trying to lose weight is focusing too much on cardio and neglecting strength training. Sure, cardio helps burn calories, but without resistance training, you risk losing muscle along with fat. Less muscle = slower metabolism = harder time keeping the weight off. By lifting first, you ensure your body prioritizes muscle preservation, leading to a lean, toned physique rather than just a smaller version of your old self.
5. You Might Actually Enjoy Cardio More
Let’s be honest—most people don’t love doing cardio. But after a solid lifting session, moderate-intensity cardio can feel less like a chore and more like an easy cooldown. Plus, by doing it in this order, you optimize fat-burning rather than just mindlessly sweating on a treadmill.
Bottom Line: Strength First, Cardio Second
If fat loss is the goal, lift first and finish with cardio. You’ll burn more fat, preserve muscle, and keep your metabolism humming long after you leave the gym. Not to mention, you’ll feel stronger and more energized for your resistance training session, setting yourself up for long-term success.
Now, go hit the weights before that treadmill session—you’ll thank yourself later!
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