The Sequence of Your Workouts: Does It Make a Difference?

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Many different people have ideas about how to do exercise right. Some think you should start with your biggest muscles, and others suggest doing cardio first and then strength training. Is there one particular way that is the best? Does it make a difference what order you choose? Let’s take a look at this question closer.

The importance of a good warm-up

The importance of a good warm up before working out

It is important to warm up your body before exercise. Warming up can help you prevent injuries and get your muscles ready for activity.

You could do this by doing some light cardio, like walking or jogging, then dynamic stretching which is moving stretches where you take your body through a full range of motion such as swinging legs side to side or circling arms in the air.

When done exercising make sure to do static stretching which are holding stretches like touching toes or grabbing ankles to stretch out hamstrings.

The benefits of strength training

Strength training is important as it can help you do many things, such as build muscle, lose fat, make bones stronger and keep yourself injury-free.

If you’re starting to exercise or if it’s been a while since your last workout session then most experts suggest that strength training should be your first activity.

This is because lifting weights usually demands more energy than doing cardio exercises so its best to do this when you are feeling the most energetic.

You can also warm up your muscles with weightlifting which helps prepare them for cardio workouts later on.

A good way of beginning strength exercise would be by trying out body weight exercises like push-ups and squats or using dumbbells or resistance bands.

The importance of cardio

Cardio, or aerobic exercise, is really important for our body. It helps maintain a healthy heart and increase weight loss. Plus it can make us feel good!

When we plan workouts, most experts say that doing cardio after strength training is best. This way we will have enough energy to do the harder exercises and burn more calories while exercising.

If you are new to working out or haven’t done anything in a while start slow with easier activities. Like walking or riding bikes first. Only when you get better at exercises add high-intensity interval training (HIIT) into your routine!

This video below will explain in more detail what exactly high-intensity interval training (HIIT) is.

YouTube video

Does the order of my workouts really matter?

Yes, the order of your workouts does matter. Experts recommend doing strength training exercises first, since you need a lot of energy in your muscles to perform them properly. Afterwards, cardio or aerobic exercise is best as it helps burn off any left over energy and gives your muscles time to rest afterwards.

Strength training involves working on your muscles to make them stronger. And cardio is exercise that increases your heart rate. If you cannot decide which one to do first, think about what you are trying to achieve.

For example, if you want bigger muscles then do strength training first because it helps build muscle mass quickly.

On the other hand if weight loss is your goal then start with doing some kind of cardiovascular activity. Such as running or biking which helps burn calories faster and lead to more weight loss overall.

If you want to get healthier or be in better shape, it is okay if you don’t follow a certain plan. All that matters is finding activities that are fun and make your heart beat faster. Try different things so it won’t get boring.

Workout plans for different type of fitness levels

workout plan for different workouts levels

No matter your fitness level, it is important to find an exercise that suits you well. If you are just starting out with exercising, try simpler activities like walking, running or riding a stationary bike.

When you become fitter, work harder and do more intense exercises. Good exercises such as HIIT (high-intensity interval training) or other cardio workouts.

To gain muscle strength lift weights first too! Here are some example workouts for beginners to advanced athletes:


  • Walking: 20 minutes
  • Jogging: 10 minutes
  • Stationary bike: 15 minutes
  • Weightlifting: 15-30 minutes (low intensity)


  • Walking: 30 minutes
  • Jogging: 20 minutes
  • Stationary bike: 30 minutes
  • HIIT: 10 minutes
  • Weightlifting: 45-60 minutes (low intensity)


  • Walking: 45 minutes
  • Jogging: 30 minutes
  • Stationary bike: 45 minutes
  • HIIT: 20 minutes
  • Weightlifting: 30-60 minutes (high intensity)

Conclusion on does the order of your workouts matter?

The order of your exercises is important because it affects how you feel and how much you benefit from the activity.

It’s a good idea to do strength training to make your muscles stronger first. Then do some kind of cardio exercise like running or biking afterwards. Which will help burn any left over energy and give your body time to rest.

If weight loss is what you want, doing cardio first is better than strength training as it helps get rid of calories quicker.

But the key thing for getting healthy or in shape is finding activities that are fun so you don’t get bored!

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