Should you perform aerobic exercise first or strength training first?
If you've ever wondered, "Should I do cardio or strength training first?" you're not alone. This is one of the most frequently asked questions we receive from clients, athletes, and even fitness professionals. The debate over exercise order has been around for decades, but what does the research actually say? More importantly, how can you use this information to get better results?
At the Brookbush Institute, we conducted a comprehensive systematic review that included all peer-reviewed and published research, comparing the effects of performing aerobic (cardio) exercise before strength training and vice versa. The findings might surprise you. While the differences are often small, the order of your workout can have subtle yet meaningful effects on your performance and progress.
In this article, we'll break down the key findings in an easy-to-digest format, provide a clear recommendation for practice, and explain why understanding exercise order is essential for crafting effective workout programs. If you're serious about program design, don't miss our full course on Acute Variables: Exercise Order , where we dive deep into this topic and more.
Does Exercise Order Matter?
The short answer: It depends, but strength-first is often the better choice.
Most research suggests that the sequence of aerobic and strength training does not significantly influence the majority of physiological outcomes like blood chemistry (e.g., testosterone, cortisol, growth hormone), cardiovascular metrics (e.g., VO2 max), or body composition. However, when subtle differences do emerge, they tend to favor performing strength training before aerobic exercise.
Key Takeaways:
- Strength-First May Enhance Strength Gains:
- Studies have found that strength gains are either similar or slightly better when strength training is performed before aerobic exercise. Conversely, studies have demonstrated that aerobic exercise performance is not significantly different when performed before or after strength training.
- Aerobic-First May Increase Rate of Perceived Exertion (RPE):
- Participants often reported workouts felt harder (higher RPE) when aerobic exercise was performed before strength training. Starting with cardio may induce fatigue, making strength exercises feel more taxing, even if performance isn't dramatically impaired.
- Blood Chemistry Isn't Greatly Affected:
- Hormonal responses (testosterone, cortisol, GH, etc.) show inconsistent and minor variations between protocols. The one consistent finding? Blood lactate levels are higher when strength training is performed last, indicating a higher anaerobic demand.
- Older Adults May Benefit More from Strength-First:
- In older populations, strength-before-cardio routines may lead to greater improvements in blood pressure, arterial stiffness, and strength gains, with little to no effect on aerobic improvements.
Practical Recommendation: Strength Before Cardio
Given that most outcomes are either unaffected or slightly favor strength-before-cardio sequences, the Brookbush Institute recommends that most individuals should perform strength training first, especially if strength, hypertrophy, or power development is a primary goal.
That said, client preference and primary training goals should guide program design. If an individual enjoys starting with a cardio warm-up or if improving cardiovascular endurance is the main objective, starting with aerobic exercise is perfectly acceptable. The differences are not large enough to outweigh the importance of consistency and adherence.
Why This Matters for Fitness and Rehab Professionals
Understanding the nuances of exercise order is not just academic. It has real implications for:
- Maximizing Strength Gains: Starting with strength ensures your client is fresh and can lift heavier, stimulating better adaptations.
- Reducing Injury Risk: Fatigue impairs form. A fatigued client performing strength exercises after cardio may be more prone to compensations.
- Optimizing Client Experience: Starting with cardio may lead to a higher RPE, which can demotivate some clients. Starting with strength can help keep sessions more enjoyable.
- Efficient Program Design: Knowing when order matters enables flexible programming tailored to goals, time constraints, and client preferences.
Want to Get This Right? Take the Next Step
If you're interested in the science of exercise order and want to craft programs that maximize client results, our course "Acute Variables: Exercise Order " is a must. We break down research like this in detail, provide actionable programming strategies, and give you the tools to explain these decisions to your clients with confidence. Additionally, the course is pre-approved for continuing education credits (CEUs) and credits toward the Certified Personal Trainer (CPT) certificate , allowing you to advance your knowledge and career simultaneously.
Final Thoughts
While the science shows that exercise order doesn't dramatically alter most outcomes, small advantages can add up over time. Performing strength training first, especially when strength, power, or hypertrophy are the goals, is a simple adjustment that could yield better long-term results. But above all, consistency is key. The best workout program is the one your client enjoys and sticks with.
Want to dive deeper into the research? Please review our comprehensive systematic review on this topic below. And don’t forget to explore our full library of articles and courses designed to keep you at the top of your field.
Research Review: Strength Training First Compared to Aerobic Training First
Excerpt from the course: Acute Variables: Exercise Order
Summary Statement
- Research suggests that the sequence of aerobic training and strength training does not have a significant influence on most blood chemistry or cardiovascular outcome measures. However, post-exercise lactate concentrations are consistently higher when strength training is performed last. Additionally, strength-before-aerobic protocols may lead to greater reductions in carotid pulse wave velocity and blood pressure. Most research also suggests that the order of strength and aerobic training does not significantly influence short-term changes in body composition or strength development. However, some research suggests that performing strength training either alone or prior to aerobic exercise may result in superior strength gains without impairing aerobic performance. In conclusion, because the majority of outcomes may not be significantly influenced by training order, client or patient preference may guide program design. However, the consistent trend toward modest advantages with strength-before-aerobic training protocols suggests that this sequence should be recommended to most individuals.
Summary of Research Findings
- Blood Chemistry: Post-exercise serum concentrations of testosterone, cortisol, growth hormone, thyroid-stimulating hormone (TSH), insulin-like growth factor-1 (IGF-1), and creatine kinase do not change significantly, or exhibit similar changes, following both aerobic-before-strength and strength-before-aerobic training protocols. Although some studies reported statistically significant differences between conditions, the direction and magnitude of these changes were inconsistent, suggesting they may not be meaningfully influenced by exercise order. In contrast, post-exercise lactate concentrations are consistently higher following protocols that conclude with strength training compared to those that conclude with aerobic exercise.
- Cardiovascular Outcome Measures:
- Young Adults: For young adults, the sequence of aerobic and strength training does not appear to significantly affect energy expenditure, VO₂ max, ventilation, or respiratory frequency. However, the proportion of oxygen in expired air (FeO₂) and rate of perceived exertion (RPE) may be higher when aerobic exercise is performed before strength training. Additionally, alternating between strength and aerobic exercises multiple times within a session may influence energy expenditure, VO₂ max, and ventilation, but the potential impact on strength and aerobic performance outcomes should be carefully considered.
- Older Adults: Older adults achieve similar improvements in maximal aerobic workload and VO₂ peak following both aerobic-before-strength and strength-before-aerobic protocols. However, strength-before-aerobic programs may produce greater reductions in carotid pulse wave velocity and blood pressure, as well as greater gains in muscular strength.
- Strength:
- Young Adults: Two studies suggest that the sequence of strength and aerobic training may not significantly influence strength gains or changes in body composition in the short term. However, the study by Jones et al. (2017) reported that performing strength training either alone or prior to aerobic exercise may lead to greater improvements in strength.
- Older Adults: Similarly, in older populations, the order of strength and aerobic training may not have a significant effect on strength outcomes. However, some evidence suggests that performing strength training first may result in larger increases in muscular strength, with little to no effect on aerobic performance.
Blood Chemistry
Several studies compared serum concentrations of various hormones and markers of stress following strength-before-aerobic and aerobic-before-strength training protocols. Cadore et al. compared 10 recreationally active males (age: 23.5 ± .9 years) with no history of neurological, metabolic, hormonal, or cardiovascular diseases. All participants underwent a strength-before-aerobic training protocol and an aerobic-before-strength training protocol in a random order, with a 1-week recovery period between each protocol. All participants performed a total body routine (bench press, squats, lat pulldowns, and leg extensions) for 3 sets/exercise, 8 reps/set, 75% of 1-RM loads, and 30 min on a cycle ergometer. The strength-before-aerobic training protocol performed the routine in the order listed, and the aerobic-before-strength training protocol performed the cycle ergometer first. Outcome measures included mid-exercise and post-exercise serum concentrations of testosterone and cortisol. The findings demonstrated mid-exercise serum concentrations of testosterone and cortisol increased significantly and similarly for both protocols. However, post-exercise serum testosterone concentrations were significantly higher following the aerobic-before-strength protocol (1). Schumann et al. compared 42 active males (age: 30.0 ± 5 years) with no history of injury, disease, or use of medication or ergogenic aids. Participants were randomly assigned to an aerobic-before-strength group or a strength-before-aerobic group, for 24 weeks, 2-3 sessions/week, with 48 hours of recovery between each session. All participants performed an aerobic routine on the cycle ergometer for 30-50 mins, 70-80 rpm, and a total body strength training routine (leg press, leg extensions, shoulder press, lateral pulldowns, and crunches). Further, all participants during weeks 1-2, performed 2-4 sets/exercise, 15-20 reps-not-to-failure/set, 40-60% of 1-RM loads; during weeks 3-5 performed 2-5 sets/exercise, 8-10 reps-to-failure/set, 80-85% of 1-RM loads, and moderate (1.5 - 2 min) rest between sets; during weeks 6-8 performed 2-5 sets/exercise, 3-5 rep-to-failure/set, 85-95% of 1-RM loads, and long (3-4 min) rest bewteen sets; and during weeks 11-12, performed 2 sets/exercise, 8-10 reps-not-to-failure/set, 40% of 1-RM loads, and long (3-4 mins) rest between sets. The study reported that "during the second 12-week period, the strength training program was further intensified by increasing both training volume and frequency while the major program structure was maintained." The aerobic-before-strength training group performed the routine in the order listed, and the strength-before-aerobic group performed the total body resistance training routine first. Outcome measures included changes in post-exercise serum concentrations of testosterone, thyroid-stimulating hormone (TSH), growth hormone, cortisol, creatine kinase, and leg extension 1-RM strength. The findings demonstrated that post-exercise serum concentrations of testosterone and TSH did not significantly change for either group. However, post-exercise serum concentrations of growth hormone, cortisol, and creatine kinase increase significantly and similarly for both exercise groups (2). Rosa et al. compared 14 males (age: 24.7 ± 5.1 years) with no history of cardiovascular, musculoskeletal, or metabolic conditions, and no use of anabolic steroids. Participants performed an aerobic-before-strength protocol or a strength-before-aerobic protocol. Both protocols included a treadmill run for 32 mins and a total body strength training routine (including squats, bench press, leg press, crunches, lat pull-downs, and back extensions) for 3 sets, 10 reps-not-to-failure/set, 70% of 1-RM loads, and 1 min rest between sets. The aerobic-before-strength protocol involved performing the treadmill run first, while the strength-before-aerobic protocol involved performing the total body strength training routine first. Outcome measures included post-exercise serum concentrations of testosterone, cortisol, growth hormone, and IGF-1 binding protein 3 (IGFBP-3). The findings demonstrated that post-exercise serum concentrations of testosterone and IGF-1 were significantly higher following the aerobic-before-strength protocol; however, concentrations did not significantly change following the strength-before-aerobic protocol. Additionally, post-exercise serum concentrations of cortisol and growth hormone increased significantly and similarly following both protocols (3). An RCT by Jones et al. compared 30 recreationally trained males (age: 24 ± 4 years) with no history of endocrine or metabolic conditions or use of ergogenic aids. Participants were randomly assigned to one of 4 protocols: a strength training-only group, a strength-before-aerobic training group, an aerobic-before-strength training group, or a control group. All strength training included a total body routine (back squats, bench press, bent-over rows, military press, and deadlifts) for 5 sets/exercise, 6 reps/set, with 80% of 1-RM loads, and moderate rest (2 min) between sets. The aerobic routine included running on a treadmill for 30 mins, at 70% of VO2 max. The strength training-only group performed the total body routine only. The strength-before-aerobic training group performed the total body routine followed by the aerobic routine. The aerobic-before-strength training group performed the aerobic routine followed by the total body routine. The control group performed no additional exercise. Outcome measures included changes in post-exercise serum concentrations of testosterone, cortisol, and lactate, testosterone:cortisol ratio, and relative strength loading intensity. The findings demonstrated no changes in post-exercise serum concentrations of testosterone, cortisol, or lactate in the control group. The testosterone/cortisol ratio was similar for all exercise groups. Post-exercise serum testosterone concentrations increased more for the strength training-only and the strength-before-aerobic training groups compared to the aerobic-before-strength training group. Post-exercise serum concentrations of cortisol increased significantly more for the strength training-only group and aerobic-before-strength training group when compared to the strength-before-aerobic training group. Post-exercise serum concentrations of blood lactate increased significantly more for the strength training-only and aerobic-before-strength training groups when compared to the strength-before-aerobic training group (4). In summary, these studies suggest that post-exercise serum concentrations of testosterone, cortisol, growth hormone, thyroid-stimulating hormone (TSH), insulin-like growth factor-1 (IGF-1), and creatine kinase do not change significantly, or exhibit similar changes, following both aerobic-before-strength and strength-before-aerobic training protocols. Although some studies reported statistically significant differences between conditions, the direction and magnitude of these changes were inconsistent, suggesting they may not be meaningfully influenced by exercise order. In contrast, post-exercise lactate concentrations are consistently higher following protocols that conclude with strength training compared to those that conclude with aerobic exercise.
Cardiovascular Outcome Measures:
Young Adults Two additional studies compared cardiovascular outcome measures in young adults who performed aerobic exercises before strength training and strength exercises before aerobic training. Davitt et al. compared 23 sedentary females (age: 19.8 ± 0.22 years) with no history of metabolic illnesses, disabilities, or medication use. Participants were randomly assigned to either a strength-before-aerobic group or an aerobic-before-strength group for 8 weeks, with 4 sessions/week, completing a total of at least 27 sessions. All participants performed a total body strength training routine including a "3-way split routine of 5-6 different exercises for chest and back, shoulders and arms, and lower body." No exercises were listed in the study. Exercises were performed for 3 sets/exercise, 8-12 reps/set, 90 - 100% of 10-RM loads, with moderate (1.0 - 1.5 min) rest between sets, and 30 mins of aerobic exercise (treadmill run) at 70-80% of MaxHR. The strength-to-aerobic protocol performed the strength training routine first, and the aerobic-to-strength protocol performed the aerobic exercise first. Outcome measures included changes in VO2 max, lean body mass, body composition, and 1-RM chest press and leg press strength. The findings demonstrated VO2 max did not change following either protocol (5). Di Blasio et al. compared 13 novice female exercisers (average age: 24.40 ± 1.67 years) with no history of obesity, orthopedic issues, or endocrine, cardiovascular, or pulmonary disorders. Participants performed 3 protocols in random order, including an aerobic-before-strength protocol, a strength-before-aerobic protocol, and an alternating training protocol for 1 training session each. The aerobic-before-strength protocol included running on a treadmill for 30 min at 60% of heart rate reserve (HRR) followed by a total body resistance training circuit for 3 sets/exercise, 55% of 1-RM loads, short (30 sec) rest/exercise, and moderate (2 min) rest between sets. The strength-before-aerobic protocol consisted of the same total-body resistance training circuit, performed for 3 sets/exercise, using 55% of 1-RM loads, with short (30-second) rest between exercises, and moderate (2-minute) rest between sets. This was followed by running on a treadmill for 30 minutes at 60% of HRR. The alternating training protocol included running on a treadmill for 10 mins at 60% of HRR followed by a total body resistance training circuit for 1 set, 55% of 1-RM loads, and short (30-sec) rest between each exercise. This sequence was repeated 3 times. The resistance training circuit included 8 stations ("abdominal ROM," bent over lateral raises, "gluteus press ROM," bench press, leg extension ROM," barbell curls, "abductor ROM," and "adductor ROM"). Outcome measures included energy expenditure, VO2 max, ventilation (Ve), proportion of oxygen in expired air (FeO2), RPE scores, and respiratory frequency levels. The findings demonstrated energy expenditure, VO2 max, and ventilations increased significantly more for the alternating training protocol when compared to the aerobic-before-strength and strength-before-aerobic protocols (which were similar). FeO2 and RPE were significantly higher for the aerobic-before-strength protocol and significantly lower for the alternating training protocol. Respiratory frequency increased significantly and similarly for all protocols (6). In summary, for young adults, the sequence of aerobic and strength training does not appear to significantly affect energy expenditure, VO₂ max, ventilation, or respiratory frequency. However, the proportion of oxygen in expired air (FeO₂) and rate of perceived exertion (RPE) may be higher when aerobic exercise is performed before strength training. Additionally, alternating between strength and aerobic exercises multiple times within a session may influence energy expenditure, VO₂ max, and ventilation, but the potential impact on strength and aerobic performance outcomes should be carefully considered.
Older Adults
Two of the studies comparing cardiovascular outcome measures following aerobic-before-strength and strength-before-aerobic programs included participants aged 60 years or older. Cadore et al. compared 26 novice male exercisers (age: 64.7 ± 4.1 years) with no history of neurological disorders, metabolic conditions, hormonal diseases, cardiovascular disease, or medication use. Participants were randomly assigned to either an aerobic-before-strength group or a strength-before-aerobic group for 12 weeks, with 3 sessions/week and a 48-hour recovery period between sessions. All participants performed the aerobic routine on a cycle ergometer and the total body strength training routine (bench press, inclined leg-press, seated rows, knee extensions, inverse flyes, leg curls, triceps pressdowns, biceps curls, and crunches). Further, all participants during weeks 1-2, performed aerobic exercise for 20 mins at 80% of heart rate ventilatory threshold (HRVT) and resistance training for 2 sets/exercise, with 18-20 reps-to-failure/set; and during weeks 3-4, performed aerobic exercise for 20 mins at 80% of HRVT and resistance training for 2 sets/exercise, with 15-17 reps-to-failure/set; during weeks 5-7, performed aerobic exercise for 25 mins at 85-90% HRVT and resistance training for 2 sets/exercise, with 12-14 reps-to-failure/set; during weeks 8-10 performed aerobic exercise for 30 mins at 90% of HRVT and resistance training for 3 sets/exercise, with 8-10 reps-to-failure/set; and during weeks 11-12 performed aerobic exercise for 6 bouts of 4 mins at 100% of HRVT (with 1 min recovery/bout), and resistance training 3 sets/exercise, with 6-8 reps-to-failure/set. The aerobic-before-strength group performed the aerobic training routine first, and the strength-before-aerobic group performed the resistance training routine first. Outcome measures included changes in peak oxygen uptake (VO2peak), maximal aerobic workload, body fat percentage, and leg extension 1-RM strength. The findings demonstrated that maximal aerobic workload and VO2 peak increased significantly and similarly for both groups; however, extension 1-RM strength increased significantly more for the strength-before-aerobic group (3). An RCT by Shiotsu et al. compared 45 men (age: 70.5 ± 3.5 years) with no history of musculoskeletal disease, cardiovascular disease, or diabetes. Participants were randomly assigned to 1 of 3 groups: a strength-before-aerobic group, an aerobic-before-strength group, or a control group, for 10 weeks, 2 sessions/week. Exercisers performed a total body strength routine (leg press, leg curls, chest press, seated rows, and shoulder press) for 3 sets, 8-12 reps-to-failure/set, 70-80% of 1 -RM loads, with short (1-min) rest between sets, and aerobic training (on a cycle ergometer) for 20 minutes, at 60% of heart rate reserve (HRR). The strength-before-aerobic training group performed the strength routine first, the aerobic-before-strength group performed the aerobic exercise first, and the control group performed no additional activity. Outcome measures included body composition, grip strength, leg press, leg curls, chest press, seated rows, and shoulder press 1-RM strength, 10-m walk speed, carotid-femoral pulse wave velocity, blood pressure, and flow-mediated dilation (FMD). The findings demonstrated that 10-m walk speed increased significantly and similarly for both exercise groups. Carotid pulse wave velocity was significantly reduced in the strength-before-aerobic group when compared to the aerobic-before-strength group, blood pressure was significantly reduced in the strength-before-aerobic group when compared to the aerobic-before-strength group, and flow-mediated dilation (FMD) was significant and similar for all groups (7). These studies suggest that older adults achieve similar improvements in maximal aerobic workload and VO₂ peak following both aerobic-before-strength and strength-before-aerobic protocols. However, strength-before-aerobic programs may produce greater reductions in carotid pulse wave velocity and blood pressure, as well as greater gains in muscular strength.
Strength (and Body Composition)
Young Adults
All studies comparing aerobic-before-strength and strength-before-aerobic programs are included in this section and were mentioned previously; however, these studies are repeated here to develop independent and objective conclusions regarding strength and body composition outcomes. Three of these studies included young adult participants. Davitt et al. compared 23 sedentary females (age: 19.8 ± 0.22 years) with no history of metabolic illnesses, disabilities, or medication use. Participants were randomly assigned to either a strength-before-aerobic group or an aerobic-before-strength group for 8 weeks, with 4 sessions/week, completing a total of at least 27 sessions. All participants performed a total body strength training routine including a "3-way split routine of 5-6 different exercises for chest and back, shoulders and arms, and lower body." No exercises were listed in the study. Exercises were performed for 3 sets/exercise, 8-12 reps/set, 90 - 100% of 10-RM loads, with moderate (1.0 - 1.5 min) rest between sets, and 30 mins of aerobic exercise (treadmill run) at 70-80% of MaxHR. The strength-to-aerobic protocol performed the strength training routine first, and the aerobic-to-strength protocol performed the aerobic exercise first. Outcome measures included changes in VO2 max, lean body mass, body composition, and 1-RM chest press and leg press strength. The findings demonstrated that chest press and leg press 1-RM strength increased significantly and similarly for both protocols; however, body composition did not change following either protocol (1). Schumann et al. compared 42 active males (age: 30.0 ± 5 years) with no history of injury, disease, or use of medication or ergogenic aids. Participants were randomly assigned to an aerobic-before-strength group or a strength-before-aerobic group, for 24 weeks, 2-3 sessions/week, with 48 hours of recovery between each session. All participants performed an aerobic routine on the cycle ergometer for 30-50 mins, 70-80 rpm, and a total body strength training routine (leg press, leg extensions, shoulder press, lateral pulldowns, and crunches). Further, all participants during weeks 1-2, performed 2-4 sets/exercise, 15-20 reps-not-to-failure/set, 40-60% of 1-RM loads; during weeks 3-5 performed 2-5 sets/exercise, 8-10 reps-to-failure/set, 80-85% of 1-RM loads, and moderate (1.5 - 2 min) rest between sets; during weeks 6-8 performed 2-5 sets/exercise, 3-5 rep-to-failure/set, 85-95% of 1-RM loads, and long (3-4 min) rest bewteen sets; and during weeks 11-12, performed 2 sets/exercise, 8-10 reps-not-to-failure/set, 40% of 1-RM loads, and long (3-4 mins) rest between sets. The study reported that "during the second 12-week period, the strength training program was further intensified by increasing both training volume and frequency while the major program structure was maintained." The aerobic-before-strength training group performed the routine in the order listed, and the strength-before-aerobic group performed the total body resistance training routine first. Outcome measures included changes in post-exercise serum concentrations of testosterone, thyroid-stimulating hormone (TSH), growth hormone, cortisol, creatine kinase, and leg extension 1-RM strength. The findings demonstrated that leg extension 1-RM strength increased significantly and similarly for both groups (4). An RCT by Jones et al. compared 30 recreationally trained males (age: 24 ± 4 years) with no history of endocrine or metabolic conditions or use of ergogenic aids. Participants were randomly assigned to one of 4 protocols: a strength training-only group, a strength-before-aerobic training group, an aerobic-before-strength training group, or a control group. All strength training included a total body routine (back squats, bench press, bent-over rows, military press, and deadlifts) for 5 sets/exercise, 6 reps/set, with 80% of 1-RM loads, and moderate rest (2 min) between sets. The aerobic routine included running on a treadmill for 30 mins, at 70% of VO2 max. The strength training-only group performed the total body routine only. The strength-before-aerobic training group performed the total body routine followed by the aerobic routine. The aerobic-before-strength training group performed the aerobic routine followed by the total body routine. The control group performed no additional exercise. Outcome measures included changes in post-exercise serum concentrations of testosterone, cortisol, and lactate, testosterone:cortisol ratio, and relative strength loading intensity. The findings demonstrated that relative strength loading intensity was significantly higher for the strength training-only and strength-before-aerobic training groups (which were statistically similar) when compared to the aerobic-before-strength training and control groups (6). In summary, two of these studies suggest that the order of strength and aerobic exercise may not have a significant impact on improvement in strength, and that strength training may not have a significant effect on body composition in the short term. However, the study by Jones et al. (2017) demonstrated that performing strength training alone, or first, may result in a larger increase in strength.
Older Adults
Two of the studies investigating strength outcomes following aerobic-before-strength and strength-before aerobic programs included older adults. An RCT by Shiotsu et al. compared 45 men (age: 70.5 ± 3.5 years) with no history of musculoskeletal disease, cardiovascular disease, or diabetes. Participants were randomly assigned to 1 of 3 groups: a strength-before-aerobic group, an aerobic-before-strength group, or a control group, for 10 weeks, 2 sessions/week. Exercisers performed a total body strength routine (leg press, leg curls, chest press, seated rows, and shoulder press) for 3 sets, 8-12 reps-to-failure/set, 70-80% of 1 -RM loads, with short (1-min) rest between sets, and aerobic training (on a cycle ergometer) for 20 minutes, at 60% of heart rate reserve (HRR). The strength-before-aerobic training group performed the strength routine first, the aerobic-before-strength group performed the aerobic exercise first, and the control group performed no additional activity. Outcome measures included body composition, grip strength, leg press, leg curls, chest press, seated rows, and shoulder press 1-RM strength, 10-m walk speed, carotid-femoral pulse wave velocity, blood pressure, and flow-mediated dilation (FMD). The findings demonstrated that grip strength, leg press, leg curls, chest press, seated rows, and shoulder press 1-RM strength increased significantly and similarly in both exercise groups (9). Cadore et al. compared 26 novice male exercisers (age: 64.7 ± 4.1 years) with no history of neurological disorders, metabolic conditions, hormonal diseases, cardiovascular disease, or medication use. Participants were randomly assigned to either an aerobic-before-strength group or a strength-before-aerobic group for 12 weeks, with 3 sessions/week and a 48-hour recovery period between sessions. All participants performed the aerobic routine on a cycle ergometer and the total body strength training routine (bench press, inclined leg-press, seated rows, knee extensions, inverse flyes, leg curls, triceps pressdowns, biceps curls, and crunches). Further, all participants during weeks 1-2, performed aerobic exercise for 20 mins at 80% of heart rate ventilatory threshold (HRVT) and resistance training for 2 sets/exercise, with 18-20 reps-to-failure/set; and during weeks 3-4, performed aerobic exercise for 20 mins at 80% of HRVT and resistance training for 2 sets/exercise, with 15-17 reps-to-failure/set; during weeks 5-7, performed aerobic exercise for 25 mins at 85-90% HRVT and resistance training for 2 sets/exercise, with 12-14 reps-to-failure/set; during weeks 8-10 performed aerobic exercise for 30 mins at 90% of HRVT and resistance training for 3 sets/exercise, with 8-10 reps-to-failure/set; and during weeks 11-12 performed aerobic exercise for 6 bouts of 4 mins at 100% of HRVT (with 1 min recovery/bout), and resistance training 3 sets/exercise, with 6-8 reps-to-failure/set. The aerobic-before-strength group performed the aerobic training routine first, and the strength-before-aerobic group performed the resistance training routine first. Outcome measures included changes in peak oxygen uptake (VO2peak), maximal aerobic workload, body fat percentage, and leg extension 1-RM strength. The findings demonstrated that maximal aerobic workload and VO2 peak increased significantly and similarly for both groups; however, extension 1-RM strength increased significantly more for the strength-before-aerobic group (3). Again, these studies suggest that the order of strength and aerobic exercise may have less influence on outcomes for older adults; however, performing strength training first may result in a larger increase in strength and have little to no influence on aerobic exercise performance.
Bibliography
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- Rosa, C., Vilaça-Alves, J., Fernandes, H. M., Saavedra, F. J., Pinto, R. S., & dos Reis, V. M. (2015). Order effects of combined strength and endurance training on testosterone, cortisol, growth hormone, and IGF-1 binding protein 3 in concurrently trained men. Journal of strength and conditioning research, 29(1), 74–79. https://doi.org/10.1519/JSC.0000000000000610
- Jones, T. W., Howatson, G., Russell, M., & French, D. N. (2017). Effects of strength and endurance exercise order on endocrine responses to concurrent training. European journal of sport science, 17(3), 326-334.
- Cadore, E. L., Izquierdo, M., Alberton, C. L., Pinto, R. S., Conceição, M., Cunha, G., Radaelli, R., Bottaro, M., Trindade, G. T., & Kruel, L. F. (2012). Strength prior to endurance intra-session exercise sequence optimizes neuromuscular and cardiovascular gains in elderly men. Experimental gerontology, 47(2), 164–169. https://doi.org/10.1016/j.exger.2011.11.013
- Shiotsu, Y., Watanabe, Y., Tujii, S., & Yanagita, M. (2018). Effect of exercise order of combined aerobic and resistance training on arterial stiffness in older men. Experimental gerontology, 111, 27-34.
- Davitt, P. M., Pellegrino, J. K., Schanzer, J. R., Tjionas, H., & Arent, S. M. (2014). The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter? The Journal of Strength & Conditioning Research, 28(7), 1937-1945.
