A fresh wave of research is shaking up the fitness world with an answer to the age-old gym debate: should you do cardio before or after lifting weights? According to a new study reported by The Conversation and published on June 9, 2025, performing strength training before cardiovascular exercise leads to greater fat loss, improved muscle performance, and more daily physical activity than reversing the sequence (theconversation.com).
In Thailand, where urban lifestyles and wellness trends increasingly intertwine, this scientifically-backed advice could reshape routines for everyone from gym-goers to those seeking healthier lifestyles. The study’s findings are especially timely, as obesity and non-communicable diseases remain national challenges despite government campaigns to increase physical activity. For Thai readers—from students in Bangkok’s bustling neighborhoods to retirees prioritizing health in Chiang Mai—the research offers practical insight into maximizing each workout.
The landmark study recruited 45 young obese men aged 18–30 and divided them into three groups: a non-exercise control, a cardio-first group, and a weights-first group. Over 12 weeks, the two exercise groups trained for 60 minutes, three times per week, with identical routines except for the order of activities. The training included classic resistance moves (bench presses, deadlifts, bicep curls, squats) followed or preceded by 30 minutes of stationary cycling.
Key results revealed that while cardiovascular fitness improved in both exercise groups, those who lifted weights before cardio lost significantly more total and visceral fat. Notably, visceral fat—the type that surrounds internal organs and is highly linked to cardiovascular disease—was reduced most effectively in the weights-first group. Moreover, participants in this group boosted their daily step count by about 3,500, compared to just 1,600 steps in the cardio-first group, suggesting a ripple effect for overall physical activity and energy throughout the day.
In terms of muscle performance, starting with resistance training also led to greater improvements in muscular endurance and explosive strength. The reasons, explained the researchers, are rooted in basic physiology: when you do weights first, you deplete muscle glycogen (the body’s fast-access energy), forcing your body to burn more fat during the subsequent cardio workout. Cardio-first routines, on the other hand, fatigue the muscles and use up glycogen, reducing the effectiveness of strength work and limiting the metabolic shift necessary for optimal fat loss.
The study also resonates with broader findings, including a comprehensive 2022 review that confirmed resistance training’s potent effects on reducing both total and abdominal fat, and a systematic review of “concurrent training” showing superior strength gains from weights-first protocols. The American Heart Association’s 2023 statement also highlighted the unique roles of resistance and aerobic exercise, recommending a mixture of both for overall health (AHA statement). These insights underline the importance of not neglecting cardio, even when fat loss is the aim.
For Thailand, where fitness centers cater to an increasing middle class and Bangkok is host to marathon and cycling events, the research is directly applicable. Local fitness coaches and university physiologists have noted the study’s relevance for designing gym classes and wellness programs in schools, offices, and healthcare settings. According to a senior lecturer at a leading Thai sports science faculty, “This new evidence can fine-tune how we advise people about effective exercise routines, especially those at risk for heart disease or diabetes.” A Bangkok-based fitness director commented, “We’ve seen that members who lift before doing cardio report more energy and faster fat loss—science backs up what many trainers have long believed.”
Historically, many Thai gym routines have encouraged cardio or warm-up aerobics before resistance work, influenced by global trends and local perceptions of the ideal physique and health. Several national campaigns, such as the “Fit from Home” initiative during the lockdown period, have emphasized the “move-first” mentality as a start point for all forms of exercise (Bangkok Post). This new evidence suggests a tweak to those routines could pay dividends for millions of Thais seeking both immediate and long-term health benefits.
Expert opinions stress, however, that the right workout order depends on individual goals. If enhancing aerobic endurance is the priority, the sequence is less crucial, as both approaches improve cardiovascular fitness similarly. But for those with weight loss or muscle tone in mind—a fast-growing segment in Thailand’s wellness market—starting with resistance training is strategically superior.
For future implications, health authorities and fitness educators may consider revising official recommendations and public health messages. Integrating resistance-first routines in school PE classes, community groups, and apps tailored for Thai users could accelerate progress toward national fitness goals. More inclusive studies, involving women, older adults, and those with diverse body types, are needed for universal recommendations. Importantly, researchers noted that factors like nutrition, sleep, and stress—variables not controlled in the current study—also significantly affect outcomes, signaling the need for holistic lifestyle interventions.
Moving forward, practical steps for Thai readers include evaluating personal goals, consulting with certified trainers or physical therapists, and experimenting with their own workout order. For weight loss, try starting each gym session with resistance exercises before moving to cardio. For those participating in the kingdom’s growing number of charity runs and cycling tours, building in a weights-first warmup may yield surprising fitness gains. Above all, sustaining a balanced, enjoyable routine—reflecting both science and personal preference—remains key.
In conclusion, the message for Thailand’s fitness community is clear: both cardio and weights are vital, but the sequence matters, with weights-first routines offering tangible advantages for weight and fat loss. As always, combining scientific insight with Thai wellness wisdom can inspire more effective, sustainable health habits across the nation.
Sources: theconversation.com, AHA statement, Bangkok Post