Why we resistance train before conditioning
Katie Ekema
•
Have you ever wondered why we lift weights before we do conditioning? There’s a good reason behind it!
When you begin your workout with resistance training, your muscles are fresh, your energy levels are high, and your nervous system is ready to perform at its best. This allows you to lift heavier weights and complete more repetitions with good form. When your muscles aren’t fatigued, you’re able to push yourself harder, which leads to greater strength and muscle gains over time.
Safety and performance
Another key reason we lift before conditioning is safety. Performing high-intensity conditioning (like biking, rowing, or sprinting) first can leave your muscles tired and your coordination slightly off. Then, when you go to lift weights, your risk of injury increases because you’re not as stable or focused. By strength training first, you’re performing the most technically demanding exercises when your body and mind are at their sharpest.
Fat loss benefits
If your goal is fat loss, lifting before conditioning is more beneficial too. After a strength training session, your body’s glycogen stores (the carbohydrates stored in your muscles and liver for energy) are partially depleted. Because of this, when you move into conditioning afterward, your body relies more on fat as a fuel source. Over time, this can help improve fat metabolism and support greater fat loss.
When conditioning should come first
Now, there are times when doing conditioning before strength training makes sense. For example, if you’re a runner or endurance athlete, your main goal is to improve cardiovascular endurance or race performance. In that case, you’ll want to do your conditioning first - when your energy is highest - so you can train at your best and get the most benefit for your sport. Strength training can then be used as a supplement to improve performance and prevent injury.
Why Rise prioritizes strength first
At Rise, we prioritize strength training before conditioning because our main goal is to help our members build strength for everyday life. We can control the exercise order and intensity in our programming while you’re here to make sure you’re getting the most out of each workout. You, as a member, can still choose to do additional conditioning outside the gym - like running, cycling, or swimming - based on your personal goals.
That said, we never skip conditioning altogether. Building your cardiovascular system is essential for overall health and performance just as much as resistance training is.
Aerobic conditioning (like steady-state biking or jogging) improves your heart and lungs’ ability to supply oxygen to your muscles. This helps with endurance and recovery.
Anaerobic conditioning (like sprints or high-intensity intervals) improves your body’s ability to perform short bursts of high effort and recover quickly.
Together, these systems improve heart health, lung capacity, recovery between workouts, and overall energy levels in daily life.
What happens if you do conditioning first
If you flip the order and do your conditioning before strength training, you’ll likely notice that you can’t lift as much weight or perform as many quality reps in your workout. Your energy stores are already partially depleted, and fatigue can affect your form and focus. Over time, this can limit your progress in building muscle and strength.
So, while both lifting and conditioning are crucial parts of a well-rounded fitness program, the order matters - especially if your goals include building strength and muscle. At Rise, we start with resistance training so you can perform your best, stay safe, and see the best results possible.
Interested in learning more about our training philosophy at Rise? We’d love to sit down with you to chat! Schedule a Free Fitness Consultation to get started.