A fresh wave of scientific findings suggests a simple change to many workout plans: start with strength training before cardio for better fat loss. The study, featured in the Journal of Science and Exercise, could influence how health enthusiasts and Thailand’s growing obesity challenge approaches exercise.
In the trial, 45 men aged 18–30 with obesity were split into two 12-week routines. One group kicked off with resistance work—free-weight exercises like bench presses and squats—before cardio. The other began with 60 minutes of cardio before any strength work. All participants trained three times weekly for an hour each session, while a control group remained sedentary. Diets and daily activity were tracked with wearables, and Thai readers should note the local context of rising obesity in urban areas.
Both training groups achieved meaningful improvements in body composition, strength, and cardiovascular fitness compared with those who did not exercise. However, fat loss differed: the strength-first group shed more total fat and visceral fat than the cardio-first group. Smartwatch data showed that those who began with weights also increased their average daily steps by more than 3,500, a leap that can amplify daily calorie burn.
Experts explain the physiology plainly. Beginning with strength work means muscles are fresh and capable of higher-quality repetitions, which can reduce injury risk and boost training quality. A seasoned U.S. fitness professional noted that stronger muscles raise resting metabolic rate, helping people burn more calories even during rest.
Additional evidence from Diabetologia in 2023 aligns with this approach. In a nine-month program with 186 participants assigned to strength, endurance, or combined routines, the strength-only group achieved the greatest weight loss and more stable blood sugar—an important consideration for Thailand, where type 2 diabetes remains a public health concern.
The consensus among trainers and scientists is a balanced strategy. For those focused on fat loss, a strong emphasis on weight training is advisable, with cardio included to support heart health and endurance. A practical guideline: aim for roughly a 70/30 split—70 percent strength work and 30 percent cardio. This blend maximizes muscle-building benefits while still fostering cardiovascular health in line with global physical activity guidance.
Thai readers will find relevance in these findings. Thailand’s health agencies report a steady rise in obesity, particularly among urban youths and adults, driven by lifestyle shifts and greater sedentary behavior. Bangkok and other cities host thousands of gyms and fitness spaces, making a strong case for practical, effective routines that fit busy urban lives.
Local coaches corroborate the value of sequencing. Some Thai gym-goers start with extended cardio warm-ups, then lift, which can drain energy. A senior instructor at a major Bangkok gym suggests starting with a brief strength session and following with cardio, or alternating days for each, to keep bodies adapting and avoid fatigue.
Thai culture emphasizes holistic movement, with activities like Muay Thai and traditional Thai yoga integrating strength and endurance. The new research complements these practices, suggesting that ordering workouts wisely can enhance results whether in the gym or in daily life.
Looking ahead, these insights could influence school fitness programs, university wellness initiatives, and corporate health campaigns across Thailand. Health authorities may incorporate such sequencing into public guidance, while fitness app developers and wearable tech firms could feature strength-first recommendations for Thai users seeking efficient routines.
As with any study, readers should interpret findings with care. The original trial relied on self-reported diet logging and involved a limited group of participants, so results may not apply equally to all populations, including women, older adults, or those with medical conditions. Consulting a certified trainer or medical professional before changing routines is advisable.
Practical takeaways for readers aiming to boost fat loss and overall health:
- Start workouts with strength training (squats, push-ups, free-weight lifts) and finish with cardio (brisk walking, cycling, or aerobics).
- Consider a 70:30 balance in favor of resistance work for sustained metabolic benefits and improved body composition.
- Integrate movement into daily life—gardening, carrying groceries, or practicing Muay Thai—with attention to sequence to optimize results.
Ultimately, a strength-first approach is not merely a gym trend but a science-backed method that can help Thais slim down, strengthen physiques, and energize daily life. For personalized guidance, consult a certified trainer at a trusted gym or refer to national physical activity guidelines from health authorities.