Anna Hartz
Lift Before You Run—Here’s Why It Works
Many people wonder if it matters what order they do their exercises in. Should you hit the weights first, or start with a jog? It turns out, the order could make a real difference.
The Study
A group of researchers from Capital University of Physical Education and Sports in China decided to test this, writes Illustreret Videnskab.
They studied 45 overweight young men to find out what works best. The participants were split into three groups.
One group started with cardio and then lifted weights. Another group did it the other way around. The third group didn’t exercise and acted as a control.
Each of the two training groups worked out three times a week for 12 weeks. The researchers looked at a range of health factors.
These included fat and muscle mass, bone density, muscle strength, endurance, and VO₂ max (how much oxygen your body can use during exercise).
By the end of the study, both workout groups had improved compared to the control group. But the group that lifted weights before doing cardio made the biggest gains.
“Remarkable” Results
The men in that group lost more fat. Their muscle strength went up. They also improved their muscular endurance more than the others.
The difference wasn’t just small. The researchers described the progress as “remarkable.”
Their conclusion was clear. If your goal is to burn fat and build strength and endurance, you might want to start your workout with strength training.
The study was published in the Journal of Exercise Science & Fitness. It adds to a growing body of research that looks at how small changes to your workout routine can bring better results.
A Flaw in the Study
Although, there is a flaw within this study. The people tested consisted of only men. It therefore remains unknown whether these exact same results would have applied for women.
Nonetheless, while everyone’s body is different, this research gives a strong case for flipping the usual workout script.
So next time you hit the gym or exercise at home, consider picking up the weights first—before jumping on the treadmill. It might just help you get more out of your time and effort.
