Should I do cardio before or after lifting?
After, if strength is the goal: lifting first gave about 7% better lower body strength gains than running first.
The effect is on strength only, and it is small. Muscle growth, aerobic fitness and body fat came out the same in either order.
So the rule is simple: do the thing you care about most while you are fresh. Training for a race and lifting on the side? Run first. Trying to add weight to the bar? Lift first, and keep the hard cardio for another day if you can.
Compare
Sources
2
- Eddens, L. et al. (2018). The role of intra-session exercise sequence in the interference effect: a systematic review with meta-analysis. Sports Med 48(1). 10 studies: lifting before endurance work gave 6.9% more lower body dynamic strength, with no difference for muscle size, aerobic capacity or body fat.
- Schumann, M. et al. (2022). Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Med 52(3). 43 studies: no loss of muscle size or maximal strength from adding cardio, but explosive strength suffered when both were done in the same session.