Cardio Before or After Lifting Research Review:

For strength: Strength then Endurance was superior

For endurance: Slight benefit to endurance then strength

Hypertrophy: No differences noted

Why? Specificity of Training Adaptations

Intensity of start of training session typically greater and adherence is a factor

Untrained individuals have little or no interference effect

Interference is larger for highly trained individuals

Largest interference is for power/ velocity

Küüsmaa-Schildt M, Eklund D, Avela J, Rytkönen T, Newton R, Izquierdo M, Häkkinen K. Neuromuscular Adaptations to Combined Strength and Endurance Training: Order and Time-of-Day. Int J Sports Med. 2017 Sep;38(9):707-716. doi: 10.1055/s-0043-101376. Epub 2017 Jul 13. PMID: 28704882.

Küüsmaa M, Schumann M, Sedliak M, Kraemer WJ, Newton RU, Malinen JP, Nyman K, Häkkinen A, Häkkinen K. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294. doi: 10.1139/apnm-2016-0271. PMID: 27863207.

Petré H, Hemmingsson E, Rosdahl H, Psilander N. Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Sports Med. 2021 May;51(5):991-1010. doi: 10.1007/s40279-021-01426-9. Epub 2021 Mar 22. PMID: 33751469; PMCID: PMC8053170.

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