A new study in the Journal of Exercise Science and Fitness has delivered clear guidance for anyone in Thailand juggling weights and cardio in their workout routines: do your strength training before hitting the treadmill if you want maximum gains and fat loss. The research, which comes as fitness is becoming a stronger trend in Thai society alongside the country’s continuing battle with obesity and non-communicable diseases, suggests that the order of your workouts can make a notable difference for your desired results, offering practical insight for both seasoned athletes and casual gymgoers alike (T3, Yahoo! Lifestyle).
Across Thailand, fitness centres from Bangkok to Chiang Mai continue to fill up as more individuals strive for a balance of strength and cardiovascular health. Yet many remain divided over whether gym-goers should run before lifting or vice versa. The latest research directly addresses this everyday dilemma, showing why exercise order is more than a matter of preference—it tangibly impacts physical outcomes.
The 12-week intervention study enrolled 46 obese men, divided into three groups: one starting each session with weights before cardio (the CRE group), another doing cardio before weights (the CER group), and a control group not assigned to exercise. Both training groups worked out for an hour, three times per week. The goal was to investigate changes in body composition, fat loss, physical activity, and muscular strength over the course of the programme (Yahoo! Lifestyle).
Results were striking. Both exercise groups improved across important health markers such as bone density, aerobic capacity (VO2max), physical activity levels, and muscle strength, all key measures for preventing chronic diseases widespread in Thailand. However, the group that began with weight training consistently saw greater improvements in maximum and explosive strength and enjoyed a more significant reduction in body fat compared to those who started with cardio. This effect is believed to be tied to how cardiovascular exercise can fatigue the body, potentially undermining subsequent strength gains if performed first in a session.
According to statements summarised from expert review, prioritising weights allows for higher total training quality and effort during resistance workouts—a view echoed by prior international research, such as findings in the Journal of Strength and Conditioning which reported that beginning with cardio can blunt strength progress (Journal of Strength and Conditioning). These data align with growing global fitness consensus and provide actionable recommendations rooted in science, rather than gym mythology.
This evidence has clear ramifications in the Thai context. With the Ministry of Public Health emphasizing increased physical activity to fight rising rates of obesity, hypertension, and type 2 diabetes—especially prevalent among men but rising among women as well—knowing how to maximize workout returns becomes an essential public health consideration (Thailand MOPH, World Health Organization Thailand). Many Thais, influenced by the beauty and wellness cultures of both Asia and the West, are keen to combine lean physiques with functional strength, mirroring trends in Bangkok’s boutique gyms and local sports communities.
Still, the authors of the new study urge some caution, noting its limitations, including the fact that only men participated and the relatively small sample size. More robust, gender-inclusive research would help clarify how these findings apply to the broader Thai population, including women and older adults, who make up a growing share of gym memberships in recent years. However, this latest research adds to a growing body of work suggesting that exercise order should be tailored to personal goals, and that starting with resistance training is the optimal choice for those who prioritise strength building and fat loss.
The findings also carry relevance for traditional Thai exercise regimes, such as the popular “aerobic dance in the park” sessions often seen in urban green spaces from Lumpini Park to provincial town squares. Combining these community-style aerobic activities with resistance training—whether in a gym, with home weights, or even using bodyweight movements—can help participants leverage science-backed benefits, so long as strength work comes first.
Looking ahead, this research is likely to influence athletic coaching on national teams, high school sports, and everyday Thai gym classes. Given Thais’ growing engagement in running events (such as the Bangkok Marathon and charity walks), as well as the increasing number of weightlifting and CrossFit communities, guidance based on robust scientific evidence will play an increasing role in shaping training norms and public health campaigns.
The practical takeaway for Thai readers: if your goal is better strength and increased fat loss, plan your workouts so that weight training comes before cardio. This advice holds whether you are targeting a healthier lifestyle, improved appearance, or enhanced sports performance. For those new to resistance training, starting with bodyweight exercises (like squats and push-ups) before heading out for a brisk walk or jog delivers proven gains. And for gym regulars juggling advanced routines, reordering your regimen could unlock even better results.
As fitness culture deepens its roots in Thai society, and as evidence-based fitness becomes more widely understood, individuals and trainers will need to stay abreast of emerging research. Consult with certified personal trainers for tailored advice and keep an eye out for local workshops or seminars hosted by universities and sports organisations for deeper insights into optimal training strategies.
For more scientifically grounded fitness recommendations and the full details, see the original reporting at T3 and Yahoo! Lifestyle.