No matter your workout goal, whether it’s training for strength, focusing on fat loss, bolstering your endurance, or just improving your overall health and wellness, you’ve probably asked (or Googled) this before: Should I do cardio before or after lifting?
It’s one of the most common questions I get asked by my clients—and for good reason. If you’re going to put the time, effort, and energy into working out and maintaining a routine, you might as well get the most bang for your buck. You want to know that your hard work is actually garnering real results—you don’t want to feel like you’re spinning your wheels.
The truth is that the answer isn’t a simple one. It really depends on your goals. As with every element of fitness and health in general, there’s no one-size-fits-all rule that works for everyone. The key is understanding how your body responds to different types of training. This can help you decide what works best for you.
Ready to take the guesswork out of fueling and training? Download the Chris Ryan Fitness App to get started with workouts, recovery tips, and protein planning that actually works.
First: What Counts As “Cardio”?
We’re not just talking about logging miles on the treadmill. Cardio (short for cardiovascular exercise) includes any activity that keeps your heart rate elevated over time—that includes running, cycling, swimming, incline walking, jump rope, HIIT, you name it. Some workouts (like circuit training or metcon-style classes) even blend strength and cardio in one session giving you the best of both worlds. For the sake of this breakdown, we’re talking about dedicated cardio sessions—the kind you’re pairing with a strength-focused lift.
How to Choose the Right Order (Based on Your Goals)
Ask yourself: What am I training for? Am I trying to lose fat? Build muscle? Improve my endurance? Depending on your goal, you’ll want to take a slightly different approach to how you structure your workout.
Goal: Fat Loss or Body Recomposition
If your goal is to burn fat while maintaining lean muscle, you probably want to prioritize strength training first—especially when you’re working out in the morning or after a long day, when your energy window is limited. You want to hit your lift while you’re fresh. In order to lift weights properly and effectively, you need power, stability and good form, all of which are hard to come by if you burn through your glycogen stores on the spin bike beforehand.
Once you’ve already worked your muscles from lifting, cardio becomes the cherry on top: it helps you burn extra calories without getting in the way of your strength gains. In fact, a new 2025 study published in the Journal of Exercise Science & Fitness study found that doing strength training before a cardio workout actually led to better results.
What to do: Lift first, then tack on 15–30 minutes of moderate-intensity cardio like incline walking, cycling, or rowing.
Goal: Build Strength, Power, or Muscle Mass
If you’re training for gains, your strength session should be the priority and you should focus on moving heavy weight with excellent form. In other words, you don’t want to be showing up to squats with legs that feel shot from an early-morning run. In fact, some studies show that doing intense cardio before lifting can interfere with muscle protein synthesis and strength development, making it harder for your body to build muscle and get stronger.
What to do: Skip cardio beforehand or keep it light and short (think 5–10 minutes of dynamic warm-up or low-impact movement). Save longer cardio sessions for your off days or later in the day.
Goal: Endurance Training or Cardio Performance
If you’re training for a race or your goal is to boost your endurance (i.e. run faster or longer without getting winded), it makes sense to put your cardio first. This is especially true if you’re doing zone 2 training, intervals, or long-duration sessions that require focus and stamina.
Doing your run the day after leg day isn’t going to get you where you want to be. That said, if strength is also a priority, you might want to program in a few dedicated lifting days—ideally on separate days from your longer cardio sessions with enough recovery in between.
What to do: Do your endurance work first, especially if you’re training for a specific event. Just make sure your strength work still gets quality time during the week.
Goal: Just Trying to Be “Fit”
If your goal is more general—i.e you just want to be in shape, increase your longevity and just feel good in your body, you’ve got a lot more flexibility.
A good starting point here is to ask yourself: Which part of my workout requires the most focus, effort, or energy? What’s most important to you right now—getting stronger, getting leaner, or improving stamina?
From there, you can build your workout flow accordingly. For most people, lifting first and finishing with cardio is a solid bet—but the best approach is the one that fits your body, your goals, and your schedule.
Final Takeaway
Cardio before or after lifting? It depends on your goals:
Trying to build strength or muscle? Lift first.
Focused on fat loss or metabolic conditioning? Lift first, then cardio.
Training for endurance or heart health? Cardio first.
There’s no wrong way to move your body—but there is a smarter way to program your workouts. Pay attention to your energy, track your progress, and don’t be afraid to experiment to see what gets you the best results.
Want help putting it all together?
The Chris Ryan Fit app includes goal-based programs that balance strength, cardio, and recovery—so you don’t have to guess. Just show up, press play, and train smarter.