Whether you’re crunched for time or just trying to squeeze a little more juice out of your workouts, you’ve probably asked yourself: Should I do strength training and cardio on the same day? And if so—should I do cardio before or after weights? “Embarking on a fitness journey often brings the age-old dilemma for beginners—where should I kick things off: cardio or weights?” says Peloton instructor Assal Arian. “This decision isn't just a matter of personal preference; it can significantly impact your fitness goals.”

There’s a lot to consider when you’re deciding whether to pick up the weights or get your heart rate up with some cardio first. So below, Assal walks through the dos and don’ts of scheduling cardio and strength training on the same day and the benefits and potential pitfalls of prioritizing one over the other.

Is It Better to Do Cardio Before or After Weights?

Choosing if you should do cardio or weights first is a decision that you must make with your body and goals in mind. Everything from your fitness goals to how much time you have to work out may influence whether you hop on the treadmill or grab your weights first. 

All of this said, there are two general rules to follow when it comes to order: 

Below, Assal offers more guidance on how to make the right decision for you.

Benefits of Strength Training Before Cardio

If gaining muscle or strength is your main fitness goal, you’ll want to grab your dumbbells before you run, row, or ride. “Commencing with weights optimizes your strength and energy levels for resistance training—a boon for those focused on muscle building and strength development,” Assal explains. “Prioritizing weight training ensures your muscles are primed and ready, allowing for heavier lifts and fostering muscle growth.” 

For example, a 2018 review of research found that, when exercisers lifted weights before doing cardio, they hit significantly higher one rep max scores (the maximum amount of weight they could lift for one rep) for lower body exercises compared to when they did cardio first. Meanwhile, a 2025 study found that, when young, obese men did 12 weeks of both cardio and resistance training, the group that did strength work first saw notably better increases in their explosive strength and muscular endurance compared to the cardio-first group.

Scheduling your strength training before you, say, go for a run may also help warm up your muscles so you can move with more ease—think of it like a thorough muscle activation. “Turning on” your muscles ahead of your cardio workout can help improve the mind-muscle connection and potentially improve performance.

Disadvantages of Doing Weights Before Cardio

There are a few tradeoffs to remember if you decide to squat, deadlift, and bicep curl before you hop on the Peloton Bike. 

For one, if you complete an intense, heavy lifting session and then try to do a cardio workout on fatigued muscles, you could increase your risk for injury—or at the very least, impact your ability to perform in your cardio workout.

A small study by the American Council of Exercise (ACE), for example, found that doing cardio after weights raises your heart rate more than doing it first—even when the workout is otherwise identical. This can make the cardio session feel more intense, potentially causing you to slow down or cut it short. Specifically, participants’ heart rates were an average of 12 beats per minute higher when cardio was done last, an increase generally large enough to push you into the next heart rate training zone. 

A 2024 study also found that performing resistance training before a high-intensity cardio workout increased cardiovascular stress and rate of perceived exertion (i.e., how hard the workout feels). Saving strength training until after cardio can help ensure that your workout doesn't feel overly difficult.

Benefits of Doing Cardio Before Strength Training

First and foremost: “If you're gunning for enhanced endurance or cardiovascular health, kickstarting your session with cardio is the way to go,” Assal says. “It lays the groundwork for a robust cardiovascular foundation.”

Choosing a cardio-before-weights approach is especially ideal for those who are training for an endurance event like a marathon or triathlon. This allows you to train for your event with all your energy and fresh muscles, ensuring you stick to your training plan and make progress towards that specific goal.

“Cardio also serves as a stellar warm-up, pumping blood to your muscles and joints, and readying your body for the challenges of weight training,” Assal says. “This boosts flexibility and lowers the risk of injury during subsequent weight training.” Research shows that increasing a muscle’s temperature before a workout enhances how quickly and powerfully it can contract—especially during explosive movements and when generating power. “Initiating with cardio also may stave off early fatigue during weight training, allowing for proper form and the lifting of heavier loads,” Assal explains.

Disadvantages of Doing Cardio Before Weights

If your cardio session is intense, you may be fatigued by the time you switch gears and begin your resistance training. This could reduce how much you’re able to lift or compromise your form, putting you at risk of injury. 

That’s why Assal recommends a specific approach for those focused on endurance training.  “Prioritize cardio exercises like running or cycling initially, followed by weight training with higher reps and lower weights to enhance muscular endurance,” says Assal. Muscular endurance refers to your muscles’ ability to continue to work for a period of time without tiring out.

The Best Types of Cardio to Combine with Weight Training 

While you can pair almost any type of cardio with weight training, the type, intensity, and duration can all have an impact on your strength workout. Here are a few factors to consider:

If you’re unsure about how to combine cardio with strength training, consider a workout that intentionally combines the two, like a HIIT class with weights or a bootcamp workout, which alternates between bouts of cardio and strength. On the Peloton App or a Peloton Bike, Tread, or Row+, try Bike Bootcamp, Tread Bootcamp, Row Bootcamp, or even the Floor Bootcamp Program, which doesn’t require any cardio equipment.

Can You Do Cardio and Strength Training On the Same Day? 

Short answer: Yes. “For those just starting, experts often advocate incorporating both cardio and weights. This balanced approach not only enhances overall fitness but also aids in weight loss and establishes a solid foundation for more advanced training,” Assal says.

Intermediate and advanced fitness enthusiasts will also benefit from this two-for-one combo. Knocking out both strength and cardio in one fell swoop—sometimes called hybrid training—can save you time, challenge your muscles in unique ways, and help you work various systems in your body (like your aerobic and anaerobic systems) at once. Consider bootcamp workouts, circuit training, or HIIT with weights, which are all great examples of workouts that blend both exercise types and come with tons of benefits. 

Finally, if you’re training for an event that incorporates elements of both strength training and cardio (such as HYROX or an obstacle course race), blending the two in your workouts will also help prepare you for the demands of race day.

Of course, it’s ultimately up to you to check in with your body during these double sessions and decide if they feel good. Ask yourself: Can you maintain good form when you blend, say, strength training and cycling? Are you noticing that you can’t get a quality cardio session in if you pregame with weights? How easy or challenging is it to recover after these twofer sessions? All of these questions are part of figuring out your individual training needs and preferences.

The Bottom Line: Cardio or Weight Training First

Like many fitness decisions, the cardio before or after weights dilemma is a personal one. “The decision to prioritize cardio or weights hinges on your fitness goals and personal preferences. For beginners, it's all about consistency and gradually adapting your routine based on experience,” Assal says.

Keep in mind that, long term, you may want to shift your focus. Assal advocates for a periodization approach when you’re combining the two: that is, dedicating certain periods of time (think: six weeks or several months) to a certain goal, and then changing your priority for another period of time. “Alternate between phases of heavy lifting and high-intensity cardio to keep your body challenged and steer clear of plateaus,” she suggests. If you’re a runner, for example, this could mean dedicating the winter to strength training and then focusing on runs and race training during the summer. 

No matter what you decide, make sure you’re prioritizing your nutrition ahead of your double-header so that you have plenty of fuel in the tank when it comes time to clip in. And, after the workout is done and dusted, do everything you can to kickstart recovery. Stretch, hydrate, and sleep well. 

“Whether you're on a muscle-building quest or aiming to boost endurance, mastering the art of structuring your workout is the key to achieving lasting success,” Assal says. “Keep experimenting, stay motivated, and, above all, relish the journey to a healthier, fitter you.”