Archive · 22 Jun 2025
Study: Lifting Weights Before Cardio Boosts Fat Loss
When you're working out, it matters whether you lift weights or do cardio first.
A study showed that if you lift weights before cardio, you might lose more fat.
This is because lifting weights first uses up the energy stored in your muscles.
When you then do cardio, your body has to burn fat for energy.
Plus, people who lifted weights first ended up being more active throughout the day.
Both ways improve your health, but lifting weights first might help you lose more fat and be more active.
A study found that performing weight training before cardio led to more fat loss in obese young men.
Participants who lifted weights first experienced greater reductions in overall body fat and visceral fat.
The weights-first group also increased their daily step count significantly compared to the cardio-first group.
The sequence of exercise affects how the body uses energy, with weight training first depleting glycogen stores.
Both workout sequences improved cardiovascular fitness, but weight training first showed advantages for fat loss.
- Who
- The study involved 45 obese young men aged 18-30.
- What
- A study investigated the effects of exercise order (cardio vs. weight training) on fat loss and overall health.
- When
- The study was conducted over a 12-week period.
- Where
- The study does not specify the location.
- Why
- To determine the optimal order of exercise for fat loss, muscle performance, and cardiovascular health.
Cardio First
Weights First
Exercise Sequencing Effects
Cardio First
May compromise strength training effectiveness.
Weights First
May not be ideal for fat loss but still good for cardio.
- Participants
- 45 obese young men (18-30 years old)
- Exercise Duration
- 60 minutes, three times a week
- Weight Training Exercises
- Bench press, deadlift, bicep curl, squat
- Cardio
- 30 minutes of stationary cycling
- Study Length
- 12 weeks
- Main Finding
- Weight training before cardio led to more fat loss.