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Cardio After Lifting - Smart Strategy or a Recipe for Slower Progress?

cardio

As a personal trainer, one of the most common questions I get from clients is:

"Should I do my cardio after weights, or will that stop me from building muscle?"

It’s a great question - and the answer depends on your fitness goals. While combining strength and cardio in the same session can be beneficial for general fitness, it might not be the best approach if muscle growth and strength are your top priorities.

Let’s break down the science, potential drawbacks, and the best way to structure your workouts for maximum results.


Why Cardio After Weights Might Not Be Ideal

Strength training and cardio each trigger different responses in the body. Resistance training focuses on building muscle and strength, while cardio improves endurance and cardiovascular fitness. The problem? Doing intense cardio immediately after lifting can cause what’s known as the interference effect, where endurance adaptations hinder muscle growth.


Here’s why that matters:

1. The Interference Effect: Sending Mixed Signals to Your Muscles

Lifting weights stimulates muscle protein synthesis, the process responsible for growth and repair. Cardio, on the other hand, activates pathways that prioritise endurance over strength. Doing both back-to-back - especially in the wrong order it can reduce the effectiveness of your strength training.


2. Fatigue & Reduced Performance

Heavy lifting already fatigues your muscles. Adding cardio straight after can lead to excessive tiredness, making it harder to maintain effort, form, and intensity in either workout. This can slow down both muscle-building and cardiovascular improvements.


3. Increased Cortisol = Slower Recovery

Long, intense workouts can spike cortisol, the body’s primary stress hormone. High cortisol levels can lead to muscle breakdown, increased fatigue, and slower recovery - all of which can hinder your progress.


4. Energy Depletion: Less Effective Cardio

Weightlifting uses a lot of glycogen (your body’s stored energy). By the time you finish a strength session, your glycogen levels may be too low to power an effective cardio workout. As a result, you might struggle to sustain intensity, making your cardio session less productive.


So, When Should You Do Cardio?

The best way to structure cardio and strength training depends on your goals.

If Your Goal is Muscle Growth & Strength:

  • Prioritise weight training and separate cardio sessions where possible (e.g., strength training in the morning, cardio in the evening or the other way around).

  • If you must do cardio after lifting, stick to low-intensity options like walking, cycling, or steady-state rowing.

If Your Goal is Fat Loss & General Fitness:

  • You can do cardio after lifting, but keep it moderate – 20 - 30 minutes of steady-state cardio is ideal.

  • Resistance training should still be your primary focus, as it’s more effective for long-term fat loss.

If Your Goal is Endurance or Athletic Performance:

  • Cardio should take priority, so do it before lifting or on separate days.

  • If you must do both in the same session, keep strength training lighter with higher reps.


Final Thoughts: Train Smarter, Not Just Harder

Cardio after lifting isn’t necessarily a bad thing - it just depends on how you structure your workouts. If muscle growth and strength are your priority, it’s best to separate cardio from strength training or keep it low-intensity. If endurance or fat loss is your goal, post-lift cardio can still work - just be mindful of how much and how hard you’re pushing.

This is a question I hear from clients all the time, and the answer is always personal. The key to real progress is a well-balanced training programme that fits your goals, lifestyle, and recovery capacity.


If you’re unsure about the best way to structure your training, why not get in touch? I’d love to help you build a plan that works for you.

Would you like me to tweak anything further to match your brand’s tone and audience?

New Chiswick Pool
4 Edensor Rd, Chiswick, London W4 2RG

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