#FitnessScience

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.

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).

A sweeping wave of recent research is transforming conventional wisdom about strength training: you don’t need to lift heavy weights to build strong, healthy muscles. According to findings summarized in a May 2025 WebMD report and corroborated by leading experts, lifting lighter weights—when performed with dedication and proper technique—can provide gains in muscle size and strength that rival those achieved through lifting heavier loads.

This is big news for Thais, many of whom are intimidated or limited by traditional gym culture, heavy equipment, or physical barriers. The refreshing update destigmatizes strength training, opening the door for broader participation and offering new hope for all ages and ability levels seeking the health benefits of resistance exercise.

A wave of recent research is reshaping how we think about building strength. The takeaway is clear: you don’t have to lift heavy weights to grow strong and healthy muscles. In findings summarized by a May 2025 health article and supported by leading experts, lighter weights—used with proper technique and consistency—can deliver muscle size and strength gains comparable to heavier loads.

This shift matters for Thai readers who may feel discouraged by gym culture or equipment demands. The update broadens access to resistance training, helping people of all ages and abilities improve health through practical, low-barrier routines.