Should You Do Weights or Cardio First?

This is a hot topic here, which should you do first - weights or cardio? Here is the unfortunate truth, you can't get to your fullest potential as being both a marathon runner and weight lifter at the same time. Too many hours on the treadmill will not help you build muscle and building muscle with weights, won't get you any faster when running. BUT most of us, like myself and my clients aren't competing in any events that would hinder our performance for it. They just want a healthy balance of both to overall look good and feel good every single day.

So what should you do?

The first thing you need to do is figure out what your goal is and what you want to improve the most. Let’s say it’s leg day and you want to grow and tone up your glutes. What you should do is focus on exercises that grow your glutes first then move on to what you have planned next. Since building your glutes is your first priority, do exercises that isolate your glutes first like hip thrusts, bridges, etc. and then move on to another exercise such as a squat that targets more than just your glutes and then let’s say the stair master for 15 minutes to end it.

With this approach, starting with what’s most important to you will allow you to reap all the benefits and get you to your goals without losing muscle but also keeping a healthy heart. The reason why this is key is very simple: If you are tired from the treadmill that means you won’t be able to lift as much weight when you hit the gym so overtime you won’t build as much muscle.

If you are prepping for a 5k then your runs should come first before weights. If you are trying to look good for summer and get those beach muscles then prioritizing weights first is crucial. If you want the best of both worlds, switch it up! Switching it up day to day is a great way to challenge your body and metabolism.

Check out this weekly plan below for an example if you are trying to grow your glutes.

If you have any questions please feel free to contact me at
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