If you are short on time and must combine strength training and cardio in the same session, prioritizing strength training before cardio is more effective for optimizing physical results and strength gains.

noli's read

The concept that exercise order influences adaptations is well-documented as the interference effect. Research, including recent meta-analyses (e.g., Schumann et al., 2022), indicates that for the majority of practitioners, combining cardio and resistance training does not prevent progress. However, performing strength training first allows these exercises to be executed with a fresh nervous system and optimal glycogen stores, which promotes strength and power performance. Studies, including a recent randomized controlled trial (Li et al., 2025), show superior results regarding strength and body composition when strength training precedes cardio. Conversely, doing cardio first can induce fatigue that limits the ability to lift heavy loads. For hypertrophy (muscle gain), the impact of order is minimal, but the preference for strength training first remains pragmatic for energy management.

the sources

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