I don't include cardio and strength training on the same day in all of my programs, but I do in some. The question, then, becomes, should you do strength training before or after cardio? In this article, I'll review the research behind each approach and then share some practical insights based on my experience working with clients over the past couple of decades.





Cardio vs. Strength Training



As I wrote about in The 3 Pillars of VIGOR, you can get most of the benefits of cardiovascular exercise from a well-designed strength and conditioning program. However, there are cases where including cardio in addition to strength training is beneficial.



Women, in general, tend to respond better to programs with a moderate amount of cardio. For women with PCOS, cardio can be especially important. And even for men, including cardio can help them get through fat loss plateaus, or get rid of the last 15 pounds of body fat to see a complete six-pack.



But just to be clear, I do not advocate doing cardio instead of strength training. If it comes down to doing one or the other on a given day, always do your strength training.



With that in mind, here are some of the most significant benefits of each form of exercise.



Benefits of Strength Training



Strength training obviously makes you stronger (hence, the name), but it does much more, whether you're 18 or 81. Some of resistance training's key benefits include:




Increased muscle mass: Strength training promotes muscle growth, which can improve your overall body composition and appearance.Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.



Improved bone density: Resistance training helps to maintain and improve bone density, reducing the risk of osteoporosis.Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30.



Boosted metabolism: Building muscle increases your resting metabolic rate, which means you'll burn more calories at rest.Campbell, W. W., Crim, M. C., Young, V. R., & Evans, W. J. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60(2), 167-175.



Enhanced functional fitness: Strength training improves your ability to perform everyday tasks, making you more functionally fit.Rantanen, T., Guralnik, J. M., Sakari-Rantala, R., Leveille, S., Simonsick, E. M., Ling, S., & Fried, L. P. (1999). Disability, physical activity, and muscle strength in older women: the Women's Health and Aging Study. Archives of Physical Medicine and Rehabilitation, 80(2), 130-135.




Benefits of Cardiovascular Exercise



When you look at most research and medical publications, you find a consistent set of benefits from cardio. They include:




Improved heart health: Regular cardio can reduce the risk of heart disease by improving circulation and lowering blood pressure.Mora, S., Cook, N., Buring, J. E., Ridker, P. M., & Lee, I. M. (2007). Physical activity and reduced risk of cardiovascular events: potential mediating mechanisms. Circulation, 116(19), 2110-2118.



Increased endurance: Cardio helps to build stamina, allowing you to exercise for longer periods without fatigue.Fletcher, GF., Ades, P. A., Kligfield, P., Arena, R., Balady, G. J., Bittner, V. A., ... & Sibley, C. (2013). Exercise standards for testing and training: a scientific statement from the American Heart Association. Circulation, 128(8), 873-934.



Weight management: Engaging in regular cardio can help you maintain a healthy weight or lose weight when combined with a proper diet.Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain fo...