New research is reshaping how Thai gym-goers plan their sessions. The study suggests that doing strength training before cardio yields greater fat loss, better muscle performance, and more daily activity than the opposite order. The findings were reported by The Conversation and published on June 9, 2025.
In Thailand, urban lifestyles and wellness trends are increasingly intertwined with fitness guidance. With rising concerns about obesity and non-communicable diseases, the study’s practical take on workout sequencing offers actionable insights for students in Bangkok, office workers, and retirees in Chiang Mai who want to maximize every training session.
The trial involved 45 young men with obesity, aged 18–30, assigned to three groups: a non-exercise control, cardio-first, and weights-first. Over 12 weeks, participants trained three times weekly for 60 minutes, with identical routines except for the order of activities. Each session included classic resistance moves—such as bench presses, deadlifts, curls, and squats—before or after 30 minutes of stationary cycling.
Results showed that while cardiovascular fitness improved in both exercise groups, those who began with weights lost more total and visceral fat. Visceral fat, which wraps around internal organs and is closely linked to heart disease, decreased most in the weights-first group. The study also found a notable rise in daily steps: about 3,500 more steps per day for weights-first participants versus 1,600 more steps for cardio-first individuals, indicating broader gains in daily activity.
Muscular endurance and explosive strength improved more when resistance training came first. Physiologists explain that lifting first depletes muscle glycogen, nudging the body to burn more fat during the subsequent cardio session. In contrast, starting with cardio fatigues muscles and uses glycogen, reducing the effectiveness of strength work and the metabolic shift needed for optimal fat loss.
The findings align with broader research, including a 2022 review showing resistance training’s strong impact on reducing total and abdominal fat, and reviews of “concurrent training” that favor weights-first protocols for strength. The American Heart Association’s 2023 statement also emphasized the complementary roles of resistance and aerobic exercise and recommended mixing both for overall health. These points reinforce that cardio remains valuable for Thai health goals.
For Thailand, where fitness centers serve a rising middle class and events like Bangkok marathons and cycling tours are popular, the results are directly applicable. Local fitness coaches and university researchers praise the study for informing gym class design, corporate wellness programs, and school PE curricula. A senior lecturer at a Thai sports science faculty notes, “This evidence helps us tailor guidance for people at risk of heart disease or diabetes.” A Bangkok fitness director adds, “Followers who lift before cardio report more energy and faster fat loss—science supports longstanding trainer observations.”
Traditionally, Thai gym routines have favored cardio or warm-up aerobics before resistance work, a habit influenced by global trends and local perceptions of health. National campaigns during lockdowns, like “Move First” initiatives, reinforced the idea that movement comes before resistance. The new evidence invites a practical tweak to those routines to improve health outcomes for millions of Thais.
Experts caution that the best workout order depends on individual goals. If aerobic endurance is the priority, the sequence matters less, as both orders improve cardiovascular fitness. For those aiming at weight loss or improved muscle tone, starting with resistance training appears strategically advantageous.
Looking ahead, health authorities and fitness educators may consider updating public guidance to reflect these findings. Implementing weights-first routines in school programs, workplace wellness apps, and community fitness initiatives could accelerate Thailand’s progress toward national health targets. More inclusive research—covering women, older adults, and diverse body types—will help refine universal recommendations. Researchers also acknowledge that nutrition, sleep, and stress influence outcomes, underscoring the need for holistic lifestyle approaches.
Practical steps for readers: assess personal goals and consult certified trainers or physical therapists. If weight loss is a goal, begin each session with resistance exercises before cardio. For participants in charity runs or cycling events, a weights-first warmup may yield meaningful gains. Above all, sustain a balanced, enjoyable routine that blends scientific insight with personal preference.
In summary, both cardio and weights are essential, but the order matters. Weights-first routines can offer tangible advantages for fat loss and daily activity, complementing Thailand’s growing wellness culture with evidence-based guidance.