Hey there, future fit-spiration! So you’ve decided to start your fitness journey. Ayooowwwnnn! That’s the biggest and most important step. You’ve got your workout clothes ready, your water bottle is filled, and you have all the heart to get started.
But then you walk into the gym (or your living room-turned-gym), and the big question hits you: what do I do first? Do I run, or do I lift?
It’s one of the most common questions I get as an online fitness coach here in the Philippines. You see the cardio machines on one side, with people running like there’s a sale at SM, and on the other side, you see the weights section, where the buff kuyas are lifting heavy things. It can be super intimidating, I know! But don’t worry, Coach Jeff is here to break it down for you, Pinoy style.
Team Cardio First: The Warm-Up Warriors
Let’s talk about doing cardio before lifting weights. Many people love this approach because it feels like a natural warm-up. A light 10-15 minute jog or session on the elliptical gets your blood pumping, warms up your muscles, and gets your heart rate up. This can help you feel more prepared and focused for the workout ahead.
When is cardio first a good idea?
- If your main goal is endurance: Are you training for a fun run or want to improve your cardiovascular health above all else? Doing your cardio with fresh energy makes sense.
- As a proper warm-up: A short, low-intensity cardio session is an excellent way to prepare your body for any workout. It’s much better than jumping straight into lifting cold muscles.
However, the key word here is “light.” If you go all out and run for an hour, you’ll be too tired to give your best effort during your strength training. Sayang naman ang energy!
Team Weights First: The Strength Seekers
Now, let’s flip the script. Most fitness experts, including myself, will often recommend lifting weights *before* doing your cardio session. Why? It all comes down to your body’s energy source.
Think of your energy like your phone’s battery. When you lift weights, your body uses a type of energy called glycogen. This is your high-power, fast-access energy source, perfect for explosive movements like squats, deadlifts, and presses. You want your battery to be at 100% for this, so you can lift with good form, challenge your muscles, and get the best results. If you do intense cardio first, you drain that battery, leaving less power for your strength workout.
When is weights first the best diskarte (strategy)?
- If your main goal is to build muscle or get stronger: This is the top reason. You need all your strength and focus to lift safely and effectively.
- If your goal is fat loss: Surprise! Lifting weights first is also fantastic for fat loss. It depletes your glycogen stores, so when you finally do your cardio, your body is more likely to tap into fat for fuel.
So, Ano Ba Talaga, Coach? It All Depends on YOUR Goal!
Okay, let’s put it all together. The best way to structure your workout depends entirely on what you want to achieve. There’s no single “correct” answer, only what’s correct for YOU.
If Your Goal is to Build Muscle and Get Stronger…
Verdict: Weights first, then cardio. Prioritize lifting when your energy is at its peak. This will allow you to progressively overload your muscles, which is the key to growth and strength. After you’re done, a 20-30 minute moderate cardio session is perfect for heart health. For many beginners, just figuring out where to begin is the hardest part. If you’re feeling a bit lost, don’t worry! I’ve written a guide specifically for you on how to get started. You can check it out here: From ‘Sana’ to ‘Ginawa’: A Beginner’s Guide to REALLY Starting.
If Your Goal is to Lose Weight…
Verdict: Weights first, then cardio. This combination gives you the best of both worlds. Lifting weights builds muscle, and more muscle means your body burns more calories even when you’re just relaxing and watching Netflix. Following it up with cardio helps burn additional calories and taps into your fat stores more efficiently.
If Your Goal is General Health and Fitness…
Verdict: You have options! This is the most flexible scenario. You can do weights first, or you can even split them up! Maybe you lift weights on Monday, Wednesday, and Friday, and do dedicated cardio sessions on Tuesday and Thursday. The most important thing is consistency. Just by thinking about this, you’re already on the right path. Berigud ka dyan! (You’re very good!)
The Takeaway: Listen to Your Body and Your Goals
To sum it all up, for most people, especially beginners who want to see changes in their body composition (less fat, more muscle tone), the answer is: Do your strength training before your cardio.
But the absolute best workout plan is the one you can stick to consistently. Don’t let the “perfect” plan stop you from getting started. The fact that you’re moving your body is what truly matters.
Now you know the secret!
