A recent study from the Journal of Exercise Science and Fitness offers clear guidance for Thais balancing weights and cardio in everyday workouts: begin with resistance training before cardio for better strength and fat loss. As fitness grows in popularity across Thailand, this finding provides practical guidance for both serious athletes and casual gym members. Data from researchers and echoed by international studies underline that workout order matters for outcomes, not just routine.
Fitness centers across Thailand—from Bangkok to Chiang Mai—see rising demand as people seek a healthier balance of strength and cardiovascular health. Yet debate persists on whether to run first or lift first. The new research treats exercise order as a strategic factor that can influence body composition and performance.
In a 12-week program, 46 obese men were assigned to three groups: weights-first cardio-second (CRE), cardio-first weights-second (CER), and a non-exercising control group. Each exercise session lasted one hour, three times per week, focusing on body composition, fat reduction, activity levels, and muscular strength. The study’s insights are particularly relevant for Thais aiming to curb risks linked to obesity and non-communicable diseases.
Results showed improvements in both training groups across key health markers, including bone density, aerobic capacity, activity levels, and muscle strength. Crucially, the weights-first group achieved greater gains in maximum and explosive strength and experienced a larger reduction in body fat compared with the cardio-first group. Fatigue from cardio before resistance work is cited as a possible reason why starting with weights yields superior strength outcomes.
Experts summarise that prioritising weights can maintain higher training quality and effort during resistance sessions. This aligns with international findings that starting with cardio can blunt strength progress, reinforcing a growing global consensus on optimal training order. For Thailand, these results resonate with public health priorities as the Ministry of Public Health promotes more physical activity to counter rising obesity, hypertension, and type 2 diabetes. The findings offer a practical approach to maximize workout benefits in local communities, gyms, and corporate wellness programs.
While promising, researchers acknowledge limitations. The study included only men and had a modest sample size, underscoring the need for gender-inclusive research to understand how results translate for women and older adults who are increasingly joining gyms across Thailand. Still, the study contributes to a practical narrative: match workout order to personal goals, with weights-first training as the recommended path for those prioritising strength and fat loss.
The insights may also influence traditional Thai fitness activities, such as park aerobics and community dance sessions. Integrating resistance work before aerobic routines—whether in a gym, at home with simple equipment, or using bodyweight—can enhance results while staying culturally engaging and accessible.
Looking ahead, coaches, schools, and community programs in Thailand are likely to incorporate these findings into training plans. With growing participation in running events, weightlifting communities, and CrossFit-inspired activities, evidence-based guidance helps shape effective, sustainable routines and public health messaging.
Practical takeaway for Thai readers: if your aim is stronger muscles and reduced body fat, structure workouts with weights before cardio. For beginners, start with bodyweight exercises like squats and push-ups before a brisk walk or jog. For regular gym-goers, consider reordering routines to prioritize resistance work first and monitor improvements over several weeks.
As fitness culture deepens in Thailand, staying informed with rigorous research remains essential. Seek guidance from certified trainers, and look for local workshops or university-led seminars that translate science into practical training strategies.