If you’re trying to figure out your gym routine, a common question is: should i do treadmill before or after weights? The order you choose can impact your energy, results, and how you feel during your workout. This guide will help you decide the best approach for your specific goals.
Should I Do Treadmill Before Or After Weights
There’s no single right answer that works for everyone. The best order depends on what you want to achieve from your session. Your primary goal for the day should dictate the sequence of exercises.
Primary Goal: Building Strength and Muscle
If increasing strength or muscle size is your main focus, you should lift weights first. Here’s why:
- You need maximum energy and focus for lifting heavy. Doing cardio first tires your muscles and central nervous system.
- Fatigued muscles can compromise your form, increasing the risk of injury.
- You’ll be able to lift more weight or complete more reps, which is key for muscle growth.
In this case, treat the treadmill as a finisher. A short, moderate session after lifting is a great way to add some calorie burn.
Primary Goal: Improving Endurance or Running Performance
If you’re training for a race or want to boost your running stamina, do the treadmill first.
- You can attack your run with fresh legs, allowing for higher speed or longer distance.
- This helps you practice good running technique when you’re not fatigued.
- Your workout prioritizes what matters most to you.
Just understand that your weightlifting performance afterward might suffer. It’s wise to reduce the weight or volume on your lifts on these days.
Primary Goal: General Fitness and Fat Loss
For general health and fat loss, the order is more flexible. Both approaches have benefits.
A brief treadmill warm-up before weights (5-10 minutes) gets your blood flowing. Then, you lift with full power. Following weights with more intense cardio can take advantage of depleted glycogen stores, potentially encouraging your body to use fat for fuel.
Sample Split Routines
You don’t always have to combine them. Consider splitting cardio and weights on separate days or different times of the same day. This allows you to give full effort to each activity.
The Science of Exercise Order and Energy Systems
Your body uses different fuels for different tasks. High-intensity weightlifting primarily uses glycogen (stored carbs) for quick energy. Steady-state cardio uses a mix of glycogen and fat.
If you deplete glycogen on the treadmill first, you won’t have as much explosive power for lifting. Conversely, lifting first depletes glycogen, which may make your subsequent cardio session feel tougher but can increase fat oxidation.
Impact on Hormones
Exercise order can influence hormone release. Some studies suggest that doing cardio after weights may lead to a greater increase in growth hormone, which aids fat metabolism and recovery. However, the effects can vary widely from person to person.
How to Structure Your Combined Workout
If you decide to combine both in one session, follow this structure for safety and effectiveness.
1. The Dynamic Warm-Up (Non-Negotiable)
Always start with 5-10 minutes of light movement to prepare your body. This is true regardless of order.
- Leg swings, arm circles, torso twists.
- Light jogging or brisk walking on the treadmill.
- Bodyweight squats and lunges.
2. Your Primary Session (Weights OR Cardio)
This is the workout for your primary goal. Dedicate the bulk of your time and energy here.
3. Your Secondary Session (Cardio OR Weights)
This is the supplemental activity. Keep intensity moderate if you’re already fatigued.
4. The Cool-Down and Stretch
Finish with 5 minutes of slow walking and static stretching for the muscles you worked. This aids recovery and flexibility.
Common Mistakes to Avoid
Knowing what not to do is just as important. Here are frequent errors people make.
Going All-Out on Both
You cannot maximize performance in both cardio and strength in the same session. If you try, you’ll likely end up overtrained or injured. Prioritize one and go easier on the other.
Skipping the Warm-Up
Jumping straight into a hard run or heavy weights is asking for a strain or sprain. Your muscles and joints need time to get ready for work.
Not Fueling Properly
A combined workout demands energy. Eating a small, balanced meal or snack 60-90 minutes beforehand is crucial. Also, remember to hydrate throughout.
Ignoring Recovery
These workouts are demanding. Ensure you get enough sleep and have rest days. Your muscles grow and repair when you’re resting, not when you’re working out.
Practical Tips for Your Decision
Still unsure? Use these tips to guide your choice.
- Listen to your body: Try both orders for two weeks each. Note which one leaves you feeling stronger and less drained.
- Consider your schedule: If you’re pressed for time, a short cardio warm-up followed by weights is efficient.
- Think about enjoyment: If you hate the treadmill, do it first to “get it over with.” If you love it, maybe save it as a reward after lifting.
- Adjust based on fatigue: On low-energy days, maybe just do one or the other. Consistency over time matters more than a single perfect workout.
Remember, the most effective workout routine is the one you can stick to consistently. Don’t let the perfect order become a barrier to just getting to the gym.
FAQ: Treadmill and Weights
Is it bad to do cardio and weights on the same day?
No, it’s not bad. It’s a time-efficient way to train. Just manage your intensity and ensure you’re recovering properly with good nutrition and sleep.
How long should I wait between weights and cardio?
If doing both back-to-back, you don’t need a formal wait. Just transition smoothly. If splitting sessions, allow at least 6 hours between for better recovery.
Will cardio after weights kill my gains?
Not if you do it sensibly. A 20-30 minute moderate session won’t interfere with muscle growth, especially if you’re eating enough protein and calories overall.
What’s better for fat loss: treadmill before or after weights?
For fat loss, the total calories burned matters most. However, many find doing weights first preserves strength, allowing for more muscle retention while dieting, which helps metabolism. The difference is often minor, so choose what you prefer.
Can I use the treadmill as a warm-up before weights?
Absolutely. A 5-10 minute brisk walk or light jog is an excellent warm-up. Just keep the intensity low to save your energy for lifting.
Should I do HIIT on the treadmill on weight days?
You can, but be cautious. Doing HIIT after a heavy leg day is very taxing. It’s often better to do HIIT on separate days or after an upper-body lifting session.
Ultimately, the question of “should i do treadmill before or after weights” is personal. Experiment and see what aligns with your energy, goals, and enjoyment. The best routine is the one you can maintain consistently over the long term, making steady progress towards a healthier you.