Cardio Before or After Weights?

Cardio Before or After Weights?



First of all, if you’re doing cardio and/or weights in general you’re awesome, so keep it up! Whether or not you’re new to working out or have been at it for awhile and just want to fine-tune your routine thus get results, let’s talk. I have the answer for you. So the answer for most is going to be AFTER.  

Cardio before depletes a significant amount of glycogen from skeletal muscle and liver...

It takes 20 minutes of cardio to switch from glycogen/fatty acid to principally being dominated by fatty acids. If you do cardio first you’ll have less energy to lift the weights with intensity, and intensity is essential to building and shaping muscle. After depleting most of the stored glycogen by weight training first, the body will still need energy for now the aerobic phase. Cardio after forces your body to “switch” energy channels and oxidize fatty acids more effectively.  

For my clients reading this...

Definitely they know why we finish with some cardio blasts at the end of our workouts! You’ll also reduce lactate and have a speedy recovery rate doing cardio after. Note: it can be a different story for those running on ketones vs. glucose FYI.

What about you? What do you find works the best for your routine?

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See you on your next workout, Moni xx
Love Monica Nelson

Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at

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