A groundbreaking new study published in the Journal of Exercise Science and Fitness points to an unexpectedly simple but highly effective tweak for gym-goers: perform strength training before aerobic exercise to significantly boost body fat reduction. The finding, led by a Beijing-based team, challenges common routines and could reshape fitness strategies for millions striving to shed unhealthy fat – including Thais seeking both physical well-being and long-term health protection.
The order in which we exercise has long been a subject of debate and personal preference. Many in Thailand, from casual gym users in Bangkok’s mega-malls to members of small fitness clubs upcountry, alternate between treadmill sessions and equipment-based resistance training, often picking the sequence that feels best or fits their mood. However, research led by a Capital University of Physical Education and Sports team in China – now making international headlines – has provided compelling scientific support for putting resistance moves before cardio to maximize fat loss, especially targeting the harmful visceral type that collects around internal organs (Daily Mail, Economic Times, The Times).
The 12-week study recruited 45 overweight men, aged 18-30, and randomly assigned them into three groups: one began each workout with 30 minutes of strength training then moved to 30 minutes of indoor cycling; another did the same exercises in reverse order; a third group made no changes to their physical habits. By the end, all exercisers saw improvements in fitness, muscle gain, and some weight loss. Yet the group that lifted weights first lost considerably more body fat overall and, crucially, showed the greatest decrease in visceral fat – the deepest, most dangerous fat that’s closely tied to heart disease, diabetes, and other chronic conditions. As the study’s lead researcher explained, “The sequence of exercise is therefore a pivotal factor in the process of fat loss.”
Visceral fat is a major public health concern globally, and Thailand is no exception. Rates of obesity and metabolic syndrome have crept upwards in recent years, with more Thais at risk of heart disease, hypertension, and type 2 diabetes (World Health Organization). This study offers actionable guidance that could help fitness professionals, health authorities, and individuals tailor strategies to more effectively combat these diseases through evidence-based, time-efficient exercise routines.
But why does the order make such a difference? The answer lies in human physiology. According to exercise physiologists, intensive strength training depletes the body’s glycogen reserves—carbohydrate energy stored in muscles. When cardio follows, the body is forced to tap into fat stores for energy more quickly, amplifying fat burning during the subsequent aerobic session. In contrast, starting with cardio depletes less glycogen (unless it’s a very hard session), meaning that by the time you reach the weight room, both your energy stores and your motivation may have diminished—leading to a less effective resistance workout (Economic Times).
Dr. Jack McNamara, a senior lecturer in clinical exercise physiology at the University of East London who specializes in applied sports science, explains: “When you do cardio first, your muscles will be less depleted of glycogen unless it is a very intense session. But the fatigue from cardio means you probably cannot impart maximal effort when it comes to resistance training later on.” Lifting weights first allows for heavier loads, more repetitions, and overall better stimulation of both muscle and fat-burning systems. By maximizing strength training up front, exercisers not only burn more fat during the session, but may also build greater motivation and enjoyment, increasing the likelihood they’ll stick with an exercise routine.
Crucially, the advantage of weight-first routines was most pronounced in the reduction of visceral fat. This is particularly relevant for the Thai context, where modern dietary patterns—higher in sugar, fat, and calories—combined with increasingly sedentary lifestyles have heightened these health risks, especially in major cities. “Visceral fat is regarded as the type of adipose tissue most strongly linked to cardiovascular diseases, with its excessive accumulation being strongly correlated with numerous health issues, including hypertension, atherosclerosis and heart disease,” the study leader said (The Times).
Interestingly, the research also revealed that those who started with weights increased their average daily step count, a secondary measure of activity and possible indicator of greater energy or confidence following this sequence. On average, this group clocked roughly 3,500 daily steps—more than double those who did cardio first—potentially further influencing their energy balance across the study (The Times).
While these findings are compelling, experts agree that regular exercise in any order is far better than no activity, with a variety of methods shown to combat disease and improve physical and mental well-being. Tom Brownlee, associate professor in applied sport sciences at the University of Birmingham, says: “All exercise participants lost weight and some body fat, increased strength and aerobic fitness. What matters most is that you exercise regularly, and if you prefer to do it in a different sequence, it’s better than not doing it at all.”
For Thais unfamiliar with or hesitant about resistance training, there is opportunity for more education. Traditional Thai exercise tends to favor aerobic approaches—walking, cycling, aerobics, or dance workouts such as “aerobic dance” popularized in public parks from Lumpini Park in Bangkok to city squares in Nakhon Ratchasima. But simple forms of resistance training, including bodyweight squats, push-ups, or even household activities using water bottles as weights, can deliver equivalent benefits, especially when done before brisk walking, cycling, or jogging. The challenge is to dispel myths that resistance training is only for bodybuilders, men, or young people.
Internationally, these findings echo prior research but provide one of the clearest practical recommendations to date. A 2021 systematic review found similar benefits from combining aerobic and resistance training, but this latest study highlights sequence as an overlooked lever for enhancing effects (PMC). And as Thailand’s population rapidly ages, resistance-based strategies become even more important, supporting muscle strength, balance, mobility, and independence for older adults.
However, experts warn that exercise sequence is just one part of the larger fat-loss puzzle. Nutrition, sleep, stress management, and lifestyle factors remain crucial. Other potential “fat-burning” strategies were also discussed by researchers, such as fasted exercise (working out before breakfast), caffeine consumption pre-exercise, and supplements like creatine or blackcurrant extract. Each comes with pros, cons, and varying levels of scientific support. For instance, while exercising on an empty stomach may slightly boost fat use during that session, it risks poorer performance and may not be sustainable. Caffeine and creatine may enhance workout quality but will not substitute for balanced dietary habits and overall calorie control (The Times).
From the cultural perspective, exercise is taking on greater importance across Thailand as lifestyles modernize, but barriers remain—lack of time (especially in urban life), gym access, and a lingering belief that “sweating” alone equals health. This latest research offers a low-cost, accessible tweak for those already making an effort: alter the order, not the effort or the time spent. For working adults squeezing in a quick lunch-hour session, university students training in campus gyms, or older adults joining community exercise classes, simply starting with resistance exercises before moving to aerobic activity could return disproportionately better health results.
In terms of practical application, local fitness trainers, sports club managers, and even public health campaigns could begin to promote this message: “Weights before cardio for better fat loss.” Fitness centers might redesign group classes to begin with circuits or bodyweight routines, followed by aerobics, rather than the reverse. Coaches in schools and universities could help students understand and experiment with the sequence that best fits their goals. And for those with no gym access, integrating dynamic strength exercises—such as lunges, squats, or plank variations—before a morning walk or cycle remains a powerful strategy.
Looking ahead, it’s likely further research will expand the study population beyond young, overweight men and explore results among women, older adults, and people with chronic diseases. Thai researchers and clinicians may wish to replicate or adapt these findings within the context of Thai lifestyles, expanding evidence for practical, locally relevant recommendations.
For Thai readers and fitness seekers, the takeaway is clear: Strength training—using either weights, resistance bands, or bodyweight—should be prioritized at the start of each exercise session, immediately followed by aerobic activity. This simple switch is shown to accelerate fat loss, reduce the health-harming visceral fat, and improve overall fitness and strength.
For those new to resistance training, consider starting at home with safe, easy exercises (such as squats, chair dips, and push-ups), then advance to gym routines under professional supervision. Always consult a qualified personal trainer, physiotherapist, or healthcare provider, especially if you have underlying medical conditions. Most importantly, remember that moving your body regularly in any form is the foundation of good health—so start wherever you can, and consider fine-tuning your routine for even better results.
For more information, see the original studies and coverage in the Journal of Exercise Science and Fitness, Daily Mail, Economic Times, and The Times.