{"id":490821,"date":"2026-02-19T19:49:14","date_gmt":"2026-02-19T19:49:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/490821\/"},"modified":"2026-02-19T19:49:14","modified_gmt":"2026-02-19T19:49:14","slug":"should-you-run-or-lift-first-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/490821\/","title":{"rendered":"Should You Run or Lift First for Weight Loss?"},"content":{"rendered":"

Between work, family obligations, and finding time to catch up with friends, it can be tough to fit workouts into your already-packed schedule. To get the most bang for your buck\u2014especially if you\u2019re on a weight loss journey\u2014the idea of doing strength and cardio on the same day may cross your mind. But is it better to run before or after lifting if losing weight<\/a> is your goal?<\/p>\n

As it turns out, there\u2019s more to this decision than personal preference.<\/p>\n

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Can you do cardio and strength training on the same day? <\/p>\n

In short: Yes. \u201cMost people struggle to find time to exercise, so combining strength and cardio in a single session is both efficient and effective,\u201d says Tom Holland<\/a>, MS, CSCS, CISSN, exercise physiologist and founder of fitness consulting company TeamHolland, LLC<\/a>.<\/p>\n

Research supports the idea that you don\u2019t need to keep each type of workout separate unless you\u2019re training for a very specific goal, like a marathon<\/a>, Holland continues.<\/p>\n

\u201cFor the vast majority, combining the two gives you the best of both worlds and removes one more barrier to consistency<\/a>,\u201d Holland says.<\/p>\n

If you are specifically training for a run goal while strength training, it may be best to aim for a low-to-moderate intensity run several hours after you lift, Runner\u2019s World previously reported<\/a>.<\/p>\n

Related StoryRunning Before Weight Lifting<\/p>\n

Let\u2019s dive into the advantages and disadvantages of doing cardio before strength training.<\/p>\n

Pros<\/p>\n

\u201cRunning first allows you to have more energy, focus, and overall performance during your run. This can be helpful if your goal is to improve your running endurance, speed, or cardiovascular health,\u201d says Noam Tamir, CSCS<\/a>, CEO and founder of TS Fitness<\/a>.<\/p>\n

Starting with cardio can also act as an extended warmup before your strength workout<\/a>, which helps prepare your body for action and prevent injury, Tamir explains.<\/p>\n

Running before lifting increases blood flow, raises your core temperature, and primes your nervous system for lifting, Holland adds. \u201cIt also provides a mental reset, which is especially helpful if you\u2019re coming into the workout stressed or distracted. For many people, starting with cardio helps them feel \u2018ready\u2019 and more focused once they step into the weight room,\u201d he says.<\/p>\n

It\u2019s worth noting, however, that it\u2019s best to wait about several hours between running and lifting so your muscles can fully recover, Runner\u2019s World previously reported<\/a>. In practice, this may look like getting in a run before work and heading to the gym for a lifting session after work.<\/p>\n

Related StoryCons<\/p>\n

The main drawback to running before lifting is fatigue<\/a>, according to both Holland and Tamir. \u201cIf you\u2019re lifting heavy<\/a> or aiming for a personal record, running first can reduce the strength and power you bring to your workout,\u201d Holland says.<\/p>\n

Taking this approach may also increase your risk of form breakdown\u2014and lead to injury\u2014since \u201ctired muscles are less stable and coordinated,\u201d Holland says.<\/p>\n

If strength and hypertrophy are your main goals, it\u2019s better to save cardio for later in the workout or on a separate day, Holland concludes.<\/p>\n

If you have to stack the two workouts for the most efficiency, keep the run lighter\/easier so you can have enough energy when lifting. And keep a drink on hand to stay hydrated<\/a> between sets!<\/p>\n

Weight Lifting Before Running<\/p>\n

Here are the advantages and disadvantages of strength training before cardio.<\/p>\n

Pros<\/p>\n

\u201cLifting first allows you to maximize strength and hypertrophy gains without being pre-fatigued from cardio. You can focus on proper form and progressively overload your lifts, which is essential for building muscle and bone density,\u201d Holland says.<\/p>\n

What\u2019s more, when you lift before you run, you\u2019re more likely to utilize fat for fuel<\/a>, according to Tamir. In addition, as you build more muscle you increase your metabolic rate which helps with fat loss, he explains. Indeed, a small 2025 study in the Journal of Exercise Science & Fitness<\/a> found that young men with obesity who did weight training before cardio lost more body fat than those who did cardio first.<\/p>\n

The American Council on Exercise<\/a> also recommends weight training first when the goal is weight loss. This is because strength training depletes glycogen stores, allowing the body to use fat more efficiently as an energy source during a run, Tamir explains.<\/p>\n

\u201cMore importantly, lifting builds lean muscle, which elevates metabolism over time, which is a long-term advantage for fat loss,\u201d Holland says. \u201cCardio alone won\u2019t provide the same metabolic boost<\/a>, so pairing the two with weights first is often the smarter approach.\u201d<\/p>\n

Not to mention, if you\u2019re training for a race<\/a>, lifting before running can serve as great practice for running on tired legs, simulating the later stages of a race, according to Holland. \u201cIt\u2019s a smart strategy for anyone looking to build both strength and resilience,\u201d he says.<\/p>\n

Related StoryCons<\/p>\n

The main drawback of strength training before cardio is that your run may feel harder than usual because you have taxed your body with strength, according to Tamir. This is especially true if your strength session involved lower-body moves<\/a> like squats or lunges, Holland adds.<\/p>\n

Your overall energy is lower, making it more difficult to reach your best running pace and distance. That said, this isn\u2019t always a bad thing. \u201cSometimes training in a fatigued state can make you stronger mentally and physically,\u201d Holland says. \u201cBut if your priority is running performance<\/a>, you\u2019ll want to schedule lifting around your key runs<\/a>, not the other way around.\u201d<\/p>\n

So, if you choose to lift before a run, do an easy run afterward\u2014not a key workout like speedwork<\/a> or a long run<\/a>.<\/p>\n

The Bottom Line<\/p>\n

Both experts agree that strength training before cardio is the best approach when it comes to burning fat and losing weight. Lifting first allows you to burn fat more efficiently as an energy source during a run.<\/p>\n

However, Holland cautions it\u2019s important not to get caught up in \u201coptimal\u201d fat-burning strategies. If running before resistance training works best for you, do that.<\/p>\n

\u201cThe reality is that doing both consistently is what really drives sustainable weight loss<\/a>,\u201d Holland says. \u201cFitness should never be about rigid rules\u2014it should fit into your life in a way that keeps you motivated.\u201d
<\/p>\n

Related Story\"Headshot<\/p>\n

Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner\u2019s World, Outside RUN, Peloton, Men\u2019s Fitness, and more.<\/p>\n","protected":false},"excerpt":{"rendered":"Between work, family obligations, and finding time to catch up with friends, it can be tough to fit…\n","protected":false},"author":2,"featured_media":490822,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,240389,240392,247945,247944,3769,247943,430,538,137,247947,2387,247946,247942],"class_list":{"0":"post-490821","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-collection-runners-world-story-previews","11":"tag-collection-runners-world-exclusive","12":"tag-collection-strength-training","13":"tag-collection-weight-loss","14":"tag-content-type-how-to-service","15":"tag-contentid-751d6e18-dec0-4793-8ce0-f3472677e019","16":"tag-displaytype-standard-article","17":"tag-fitness","18":"tag-health","19":"tag-listen_time-401","20":"tag-locale-us","21":"tag-read_time-5","22":"tag-shorttitle-should-you-run-or-lift-first-for-weight-loss"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/490821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=490821"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/490821\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/490822"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=490821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=490821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=490821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}