• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Strength Before Cardio: It’s Not a Universal Law

You've probably heard you should always do strength training before cardio. A new study suggests that it really just depends on what kind of exercises you're doing.

Doug Dupont

Written by Doug Dupont Last updated on Oct 25, 2022

We’ve all heard it before: if you’re doing strength training and cardio in the same workout, do strength first. Unless cardio is your sport or otherwise a huge priority for some reason, pretty much everyone will get more out of doing strength work first and cardio second. However, there are some details to this issue that need answering, and some were answered in a recent study in the Journal of Strength and Conditioning Research.

Personally, I’ve always had questions about the practice of strength training before cardio, and this study helped answer them. For example, I always found that I could do more pull ups after running a few miles than I could with a standard gym warm up. This begs the question: what happens if I’m doing cardio that focuses on a different part of the body than my strength training? Namely, if I’m running or cycling, and thus doing cardio primarily with my legs, perhaps the strength-before-cardio rule isn’t true if my subsequent strength workout is only upper body.

The role of muscle activation is probably even more important. The strength-before-cardio rule is based on the idea that cardio is likely to reduce your ability to lift heavy weights, but your heavy weights probably won’t slow down your cardio as much unless it’s a heavy squat day. However, new studies suggest exercise is a bit more nuanced than that. For example, recent reports have demonstrated occlusion can increase gains and fatigue has no relationship to muscle recruitment, which should have every athlete second-guessing when their muscle fibers are actually being recruited. Strength is recommended before cardio because peak strength will be reduced by doing cardio first, but we can’t say for sure that muscle recruitment will be, too.

To address these questions, the researchers in the new study took fourteen men and put them through four different workouts in a random order. One workout was just a bench press. Another was a back squat. The other two workouts were either the bench press or the squat preceded by thirty minutes of cardio. The cardio was performed at seventy percent of predicted maximum heart rates, which, for the moderately fit participants of this study, would amount to a leisurely jog.

No surprise to anyone, doing cardio first hindered the back squat. However, it made no statistically significant difference to the bench press. In fact, after doing the cardio, there was a slight improvement to the bench press. It didn’t even amount to an average of one rep more, which was nowhere close to statistical significance, but I found it interesting in light of my own experience with doing pull ups after running.

As far as fiber recruitment goes, on the other hand, there were no differences in conditions. What that means is that even though the lifters couldn’t get as many reps out of their squats after doing cardio, they recruited just as many fibers as they would have if they hadn’t done cardio. So from a muscle building perspective, it’s possible that the order doesn’t matter.

In the end, the advice to do strength training before cardio remains, albeit as a shadow of its former self. It seems to matter much less when different muscle groups are worked, and, indeed, it’s a good idea to try out your upper body lifts after lower body cardio a few times to see if there’s a benefit. Otherwise, emphasize the type of exercise that’s most important to you.

References:

1. Jeremy Tan, et. al., “Effects of A Single Bout of Lower Body Aerobic Exercise on Muscle Activation and Performance During Subsequent Lower and Upper Body Resistance Exercise Workouts,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000413

Photo courtesy of CrossFit Impulse.

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Long-haired person in gym running on treadmill
Try These HIIT Treadmill Workouts for Different Goals

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About