What Exercise Should Be Performed First - Proper Order
Healthy LifeStyle,  Exercise

What Exercise Should Be Performed First – Proper Order

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Do you choose your workouts like you would at a buffet if you were a coach or fitness enthusiast?

Usually, the first exercise in a training session is a large muscle group exercise. Exercises for larger muscles ought to come first, followed by those for smaller muscles.

In this article, we go over which workout should be done first and whether it matters. Learn more by continuing to read.

Does It Matter What Order You Perform Exercises in a Workout?

What Exercise Should Be Performed First - Proper Order

The sequence in which your exercises are done matters when working out at the gym.

Recent studies show that how well you train depends on the order in which you perform your exercises. Numerous studies have demonstrated that the exercises should be performed in a sequence that best serves your training goals.

For instance, if increasing your cardiovascular fitness is more important to you than increasing your strength, you should work on your cardio first. The same is true of weightlifting. Prior to working on other body parts, you should concentrate on exercises that will strengthen your upper back and shoulders.

Simply put, you should perform the exercise that you want to work on or concentrate on the most first when weight training. By doing so, you can get the most out of the exercises before exhaustion sets in and your form deteriorates.

Your goals and training objectives will have a big impact on whether you choose to do cardio or weight training first. Whether your goal is to improve your cardiovascular fitness or train for strength, cardio should always be done during your warm-up at a low to moderate intensity.

What Exercise Should Be Performed First?

What Exercise Should Be Performed First - Proper Order

Various people have different ideas about what exercise should be done first when beginning a workout routine. To raise heart rate and warm the muscles, some people think cardio should be performed first.

Some people think that in order to gain strength and muscle, strength training should come first. So, which is it?

It all depends on your goals, is the reply.

Cardio is likely the best course of action if you want to increase your cardiovascular endurance. The best course of action is to start with strength training if your objective is to gain muscle and become stronger.

The choice really depends on your goals because both forms of exercise have advantages. The best course of action in this situation is to combine the two. To raise your heart rate, start with some cardio, and then switch to strength training. You’ll get the best of both worlds and be able to achieve your fitness objectives thanks to this.

What Exercise Should Be Performed First?

Compound exercises should come first if your goal is to increase strength and mobility through weight training. Of course, you should do this after your warm-up exercises and a brief bout of light cardio.

Compound exercises work several joints at once. Exercises that work multiple muscles and joints simultaneously include the back squat, deadlift, and lunges. Before beginning your other weight training exercises, this aids in enhancing coordination and balance.

Compound exercises should always be performed first for a variety of reasons, including the fact that they work more muscles and joints than single-muscle exercises do and also because they require more technique.

This means that you must be well-rested before beginning these exercises. For instance, exercises that target one or larger muscles should come after the bench press, deadlift, squats, shoulder press, and pull-up.

What is the Influence of Exercise Order on Acute Responses?

What Exercise Should Be Performed First - Proper Order

Researchers are investigating the potential impact exercise sequencing may have on the effectiveness of a given workout using acute responses. The measurement criterion in this study is some sort of total repetitions, total force, or a calculated fatigue factor. In one of the earliest well-done studies (Sforzo and Touey, 1996) looking into this issue, 17 trained men completed two workouts consisting of four sets of six exercises with a maximum intensity of eight repetitions (i.e., participants completed all exercises at the load where they experienced momentary muscular fatigue on repetition eight).

The participants took a 2-minute break between each set of exercises, a 3-minute break between exercises, and a 5-minute break between the upper-body and lower-body portions of the workout. The subjects completed two exercises that were randomly assigned and spaced out by 48–72 hours. With the other session going in the opposite direction, one session progressed from working big muscles (multi-joint exercises) to working small muscles (single-joint exercises).

In What Order Should You Exercise?

The majority of people are aware that regular exercise is essential for good health, but many are unaware of the proper sequence in which to carry out their workouts. The general consensus is that you should perform cardiovascular exercises prior to weight training, despite some disagreement on the subject.

Here’s a more detailed explanation of why this order is recommended and how you can make the most out of your workout routine:

  • The main reason why cardiovascular exercises should be performed before weight training is because they raise your heart rate and get your blood flowing. This is crucial because it prepares your body for weightlifting, which is a more demanding activity. Your body is essentially warmed up and prepared for the more intense workout to come when you do cardiovascular exercises first.
  • Another reason why this order is recommended is that it allows you to burn more calories. Cardiovascular workouts typically burn more calories than weightlifting because they are generally harder on the body. If losing weight is your top priority, this is crucial. You’ll have a better chance of succeeding in your weight loss objectives by burning more calories in the beginning of your workout.

Cardiovascular exercises should be done prior to weight training if you want to maximize the effectiveness of your workout. Your body will warm up, more calories will be burned, and your overall health will improve as a result.


When choosing when to strength train, it’s crucial to take injury prevention into account. When their muscles are the most fresh, athletes may have better technique when performing strength exercises.

Any specific movement is helped by a number of stabilizing muscles. Athletes who perform their cardio first risk having these muscles become fatigued, which would make it difficult for the body to recruit them to support each strength exercise. Additionally, you run the risk of injuring yourself due to improper form.


What is the Proper Order of An Exercise Routine?

Many people find it beneficial to start with cardiovascular exercise to get the blood flowing, then move on to strength training, and finally, once the tissues have warmed up, finish with flexibility. You develop a thorough, full-body workout routine by incorporating all three phases.

Is the Order of Exercise Matter?

Order is important when exercising in a gym, too. Simply put, one of the determining factors in how effective your exercise regimen is is the order in which you perform the various exercises.

Should I Do Cardio Or Weights First?

Choose the exercise that will help you the most toward your fitness objectives and start there. Your muscle strength may increase if you perform weight training before cardio. Cardio should be performed prior to weight training if you want to increase your endurance.

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