Bangkok—A fresh wave of scientific evidence is challenging traditional fitness wisdom, pointing to a specific workout sequence as the most effective way to burn fat: starting with strength training before moving on to cardio. The findings, published in the latest edition of the Journal of Science and Exercise, could reshape exercise strategies for health enthusiasts and those battling rising obesity rates in Thailand.
The study, conducted with 45 male participants between 18 and 30 years old classified as obese, compared two exercise routines over 12 weeks: one group began workouts with strength training (using free weights for exercises like bench presses and squats), followed by cardio; the other group did the reverse, starting their 60-minute routines with cardio before resistance exercises. Both groups exercised for 60 minutes, three times a week, while a control group maintained their usual sedentary lifestyles. All participants meticulously tracked their diets and daily activity with smartwatches (Best Life Online).
While both exercise groups saw notable improvements in body composition, muscle strength, and cardio-respiratory fitness compared to non-exercisers, the difference came down to fat loss results. The group that started with strength training lost significantly more total and visceral body fat than the cardio-first group. In fact, smartwatch records revealed that those who led with weights increased their average daily step count by over 3,500, double the increase observed in the cardio-first group—a metric experts say can further boost daily calorie expenditure.
Certified fitness trainers and sports scientists suggest the physiological reasoning behind this result is clear: beginning a workout with strength training means muscles are at full energy and can produce more power, allowing for higher-quality reps and, crucially, reducing injury risk. “Strength or resistance training primarily targets muscle growth. The more muscle you have, the higher your resting metabolic rate becomes,” explained an American certified personal trainer in an earlier interview with Best Life. “In simpler terms, you burn more calories even when you’re not working out.”
Further supporting evidence comes from a 2023 study in Diabetologia, involving 186 participants assigned to strength, aerobic, or combined exercise groups over nine months. The strength-training-only group lost the most weight and achieved better blood sugar stability—vital findings for Thailand, where type 2 diabetes is a growing health challenge (Diabetologia Journal).
The advice from experts tends towards a hybrid approach: while strength comes first for maximizing fat loss, pairing it with some cardio provides the best of both worlds. “For those eyeing weight loss, I’d suggest a 70:30 ratio—70 percent strength training and 30 percent cardio,” the same trainer recommended. This ensures muscle building for long-term metabolic benefit, while also supporting cardiovascular health—a recommendation aligned with global physical activity guidelines (WHO).
For Thai readers, these lessons carry particular significance. According to data from the Bureau of Non-Communicable Diseases, Thailand faces a steady rise in obesity, especially among urban youth and adults—a trend accelerated by lifestyle shifts, increased consumption of processed foods, and expanded digital entertainment (Thai Health Promotion Foundation). With Bangkok and other major cities now home to thousands of fitness centers, gyms, and community workout spaces, this research offers a fresh guide for maximizing health results—especially in the context of busy urban life.
Local fitness coaches echo the findings, noting that Thai gym-goers often split their routines, sometimes beginning with lengthy cardio warm-ups that drain energy before weights. A senior instructor from a well-known Bangkok health club advises, “To shed fat and keep healthy, start your school or work day with a short strength training session, then do cardio, or alternate days for each. It keeps the body guessing and improves overall fitness.”
Still, it’s not just about gym science—Thai culture has unique relationships with movement and health. Traditional practices, such as Muay Thai or Thai yoga (ruesi dat ton), have long combined strength and endurance elements, supporting holistic wellness. This new research dovetails with such principles, suggesting that sequencing activities in the right order can yield better results even outside the gym format.
Looking ahead, the implications are multifold. Fitness programs in Thai schools, universities, and even corporate wellness initiatives could be redesigned to prioritize resistance training before cardiovascular exercise. The Public Health Ministry may incorporate these findings in community campaigns aimed at countering obesity and metabolic diseases. App developers and wearable tech companies can embed these workout recommendations for Thai users seeking efficient routines.
For now, health experts caution readers to interpret these results with perspective. The original study relied on self-reported dietary tracking and had a limited participant pool; thus, results may not apply equally to every demographic, especially women, older adults, or those with medical conditions. Consulting a certified fitness trainer or medical professional before changing routines is always advised.
Practical advice for readers aiming to burn fat and boost overall health: structure your workouts to begin with strength training exercises—such as squats, push-ups, or weight training—before transitioning to cardio activities like brisk walking, cycling, or aerobics. This approach is likely to maximize fat loss, enhance muscle tone, and improve metabolic health, all while supporting the uniquely Thai rhythms of daily life. Even traditional movement—gardening, carrying groceries, or practicing Muay Thai—can be sequenced for better results.
In summary, going from strength to cardio isn’t just a gym trend but a science-backed method to slim down, strengthen up, and energize a healthy Thai lifestyle. For further details and personalized guidance, reach out to certified trainers at your local gym, or consult national physical activity guidelines from the Ministry of Public Health.
Sources: Best Life Online, Diabetologia Journal, WHO Physical Activity Factsheet, Thai Health Promotion Foundation