Should I Do Cardio or Weights First for Fat Loss?
Should I Do Cardio or Weights First for Fat Loss?
Ah yes—the great fitness debate. Right up there with “Should pineapple go on pizza?” (Answer: Yes, very pro pineapple on pizza.) If you’ve ever walked into the gym wondering whether to hit the treadmill or the dumbbells first, you’re not alone. This question comes up a lot, and depending on who you ask, you’ll hear everything from “Cardio first or you’re wasting your time!” to “Weights first or you’ll lose all your gains!”
So… who’s right?
Let’s Clear It Up
If your main goal is fat loss, both cardio and strength training play a role. But when it comes to which should come first, here’s the simple answer:
👉 Weights first. Cardio second.
Why? Because strength training requires more energy, focus, and coordination. You want to hit the weights while you’re fresh, not when you’re dripping sweat and mentally negotiating with your quads about whether they’ll function again.
Lifting weights builds muscle—and more muscle means a higher resting metabolic rate (that’s science-speak for you burn more calories just being alive). And while cardio can burn more calories during the workout, strength training helps you burn more around the clock.
Think of it this way: Cardio is like paying with cash—instant results, quick burn. Weights are like investing—slower payoff, but way better returns.
But What If I Love Cardio?
Great! You can still do it—it’s just about how you structure your session.
If you’re doing both in the same workout: weights first, then cardio.
If you’re training 3 to 4 times a week, rotate between cardio and strength either first or second OR as their own session.
If you’re short on time: combine both with circuit training or metabolic conditioning.
Final Thoughts
At the end of the day, the “right” order matters less than the fact that you’re showing up. Consistency beats perfection every time. So whether you’re sweating it out on the stairmill or deadlifting like you’re mad at the floor—keep going.
And if you ever forget which to do first, just remember this ancient wisdom:
Friends don’t let friends skip leg day and pineapple on pizza is elite.
P.S.- if you have been thinking about personal training with me and have always wanted to try it, I offer 2 free weeks for my online personal training and/or a complimentary personal training session for those looking to train in person. Click here to get started or complete the form below!