Cardio vs. Strength Training: Which Should Come First for Longevity?

When stepping into the gym, many fitness enthusiasts often wonder: Should I start with cardio or strength training? This question isn’t just about maximizing a single workout session but ties into the bigger picture of long-term health and longevity. Let's explore the benefits of both approaches, backed by research, to help you make an informed decision.

The Benefits of Cardio and Strength Training

Cardiovascular Exercise: Cardio, whether it’s running, cycling, or any activity that elevates your heart rate, is well known for boosting heart health, improving endurance, and burning calories. Regular cardio has been associated with:

• Improved cardiovascular health, reducing the risk of heart disease (Mann et al., 2014).

• Enhanced lung capacity and endurance, which supports overall fitness (Garber et al., 2011).

• Better mental health, as it can decrease anxiety and depression levels (Salmon, 2001).

Strength Training: On the other hand, strength training involves exercises that build muscle mass, improve strength, and enhance metabolic health. The key benefits include:

• Increased muscle mass and bone density, which can prevent sarcopenia (loss of muscle mass with age) and osteoporosis (Layne & Nelson, 1999).

• Higher resting metabolism, which aids in weight management (Hunter et al., 2000).

• Improved functional fitness, contributing to better balance, coordination, and reduced risk of falls in older adults (Peterson et al., 2010).

• Enhanced cardiovascular health, even without traditional cardio. Research has shown that strength training can improve heart health by lowering blood pressure, improving blood circulation, and enhancing cardiovascular function (Williams et al., 2007). According to a study published in the Journal of Strength and Conditioning Research, regular resistance training can lead to significant improvements in VO2 max—a measure of cardiovascular fitness—particularly when combined with circuit-style training (Dolezal & Potteiger, 1998). This shows that strength training not only bolsters muscular endurance but also supports overall cardiovascular performance.

Which Should Come First: Cardio or Strength Training?

The answer depends on your personal goals. If your primary focus is on building strength and muscle, starting with strength training is generally more beneficial. Strength training at the start of your workout ensures that your muscles have the energy reserves to perform at their best. Research shows that beginning with strength training can lead to better muscle activation and fatigue management (Robineau et al., 2016).

Conversely, if endurance and cardiovascular health are your priorities, beginning with cardio makes sense. A study by Drummond et al. (2005) found that performing cardio before strength training may lead to better cardiovascular adaptation without significantly impacting strength gains.

Longevity Perspective: When it comes to longevity, combining both cardio and strength training is the key. Studies have indicated that integrating both types of exercise can offer superior health benefits compared to either one alone. The combination helps maintain a strong heart and robust muscles, both critical for sustaining health as you age.

• Cardio for Longevity: Cardiovascular exercise is vital for maintaining heart health, managing blood pressure, and improving cholesterol levels, all of which contribute to a longer life (Lee et al., 2012).

• Strength Training for Longevity: Strength training promotes metabolic health, supports joint health, and ensures muscle mass retention, which becomes increasingly important as we age (Miller et al., 2013).

A 2017 study published in the American Journal of Epidemiology found that adults who performed both strength training and cardio had a significantly lower risk of all-cause mortality compared to those who did either one alone (Stamatakis et al., 2017).

Structuring Your Workouts for Maximum Benefit

1. Start with Your Priority: Begin with the type of training that aligns with your main fitness goal. If building muscle is key, start with strength training; if improving cardiovascular fitness is essential, do cardio first.

2. Balance Your Routine: Incorporate at least two days of strength training and 150 minutes of moderate-intensity cardio per week, as recommended by the World Health Organization (WHO, 2020).

3. Allow for Recovery: Alternate the intensity of workouts to prevent overtraining and ensure muscle recovery.

Final Thoughts

Ultimately, the “right” answer isn’t as clear-cut as one or the other. Both cardio and strength training contribute to a long and healthy life, with each offering unique benefits that complement the other. The most important aspect is to find a balance that works for your fitness goals, personal preferences, and schedule. Regular exercise, whether it starts with cardio or strength training, is the best investment you can make in your long-term health.

How We Can Help You Decide

At BFP, we understand that the world of fitness can be overwhelming, especially when deciding whether to prioritize cardio or strength training for your personal goals. This is why we tailor our personal training programs to meet your specific needs, whether that’s boosting strength, enhancing endurance, or optimizing overall health for longevity.

Our trainers at Breakaway Fitness start with a comprehensive assessment of your fitness level, goals, and lifestyle. From there, we develop a customized plan that integrates the perfect balance of strength and cardio, ensuring that your workouts are structured in the most effective way possible. By leveraging our expertise, you won’t have to worry about whether you’re making the right choice. We guide you through each step, helping you build strength, improve cardiovascular health, and achieve sustainable fitness gains that support long-term well-being.

Take the guesswork out of your fitness journey—reach out to us to schedule a No Sweat Intro and see how we can create a training plan that prioritizes both longevity and results. With our personalized approach, you’ll know exactly when to start with cardio, when to prioritize strength training, and how to achieve a balanced routine that maximizes your health and fitness for years to come.

References:

• Garber, C. E., Blissmer, B., Deschenes, M. R., et al. (2011). "American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise." Medicine & Science in Sports & Exercise, 43(7), 1334-1359.

• 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.

• Lee, D. C., Pate, R. R., Lavie, C. J., et al. (2012). "Leisure-time running reduces all-cause and cardiovascular mortality risk." Journal of the American College of Cardiology, 64(5), 472-481.

• Miller, B. F., et al. (2013). "Strength training and the associated maintenance of metabolic health." Sports Medicine, 43(7), 607-622.

• Peterson, M. D., et al. (2010). "Resistance exercise for muscular strength in older adults." American Journal of Lifestyle Medicine, 4(1), 75-86.

• Stamatakis, E., Lee, I. M., Bennie, J., et al. (2017). "Associations of strength training with all-cause, cardiovascular disease, and cancer mortality and incident diabetes: a cohort study." American Journal of Epidemiology, 185(9), 802-810.