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The biggest mistake people make in the gym? Hyderabad-based doctor says doing cardio before weights could be hurting your fitness goals
ETimes.in / Updated: Jul 6, 2026, 18:17 IST
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The biggest mistake I see in the gym?
Walk into any gym in the evening and a familiar scene unfolds. Treadmills are packed. People spend 45 minutes jogging, sweating, and chasing calorie counts. Then, with tired legs and an exhausted body, they head to the weights section.According to Dr Sudhir Kumar, neurologist and health educator, this is one of the biggest mistakes he sees in the gym.In a recent post on X, the doctor explained that if the goal is to become stronger, build muscle, maintain bone health, or stay physically capable with age, doing long cardio sessions before strength training may actually work against those goals.It sounds surprising because for years many people have been told to “warm up with cardio.” But science suggests that the sequence of exercise can influence how the body adapts over time.
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Why running first can sabotage strength training
Strength training demands a lot from the body. Muscles need energy. The nervous system needs to be sharp. Concentration and coordination need to be at their best.According to Dr Kumar, running for 30 to 45 minutes before lifting weights can reduce muscle glycogen, the stored form of energy that muscles rely on during exercise. As fatigue sets in, the body’s ability to produce force also declines.The result?Lower weights being lifted.Fewer repetitions.Poor exercise form.Reduced gains in strength and muscle over time.This phenomenon is known in exercise science as the “interference effect,” where excessive endurance exercise can blunt some of the benefits of resistance training when both are performed together.A position statement from the American College of Sports Medicine has also highlighted that exercise order can influence performance outcomes, particularly when people are trying to improve both strength and endurance simultaneously.
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Why strength training deserves fresh muscles
Think about trying to write neatly after running up several flights of stairs. The hands may shake, concentration drops, and precision suffers.The same thing happens in the gym.When muscles are already tired, the risk of poor movement patterns increases. Over time, this can not only slow progress but also raise the chances of injury.This becomes especially important after the age of 30, when muscle mass naturally starts declining if it is not actively maintained
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What should people do instead?
Dr Kumar suggests an ideal approach:
Option one: Separate the sessionsPerform strength training and cardio on alternate days, ideally with a gap of around 24 hours.This allows both the cardiovascular system and muscles enough time to recover and adapt properly.Option two: Keep a six-hour gapIf both workouts need to happen on the same day, maintaining at least a six-hour gap can help. This allows partial recovery and replenishment of muscle energy stores.Option three: If there is only one workout sessionLift first. Run later. This simple change may help improve the quality of resistance training while still allowing people to get the benefits of cardio.A short, moderate-intensity walk or jog after strength training is generally acceptable for most healthy individuals.
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But there is one important exception
Not everyone should lift first. If the primary goal is to improve running performance, train for a marathon, or prepare for a long-distance race, then cardio deserves priority.In such situations:Cardio first. Strength later. The principle is simple: the activity that matters most should be performed when the body is freshest.Training, experts say, should reflect personal goals.Someone preparing for healthy ageing and stronger bones may benefit from prioritising weights. Someone chasing a marathon finish line may need to put running first.There is no one-size-fits-all formula.
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Stop exercising on autopilot
Many people follow gym routines simply because everyone else does. A few minutes on the treadmill turns into an hour. Then comes a rushed strength session with tired muscles and little energy left.Exercise is not just about showing up. It is also about doing the right things in the right way.The World Health Organization recommends that adults combine aerobic activity with muscle-strengthening exercises at least two days a week to maintain overall health and function
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Disclaimer
This article is for informational purposes only and should not be considered medical advice. Exercise needs vary according to age, fitness levels, existing medical conditions, and individual goals. Consult a qualified doctor or certified fitness professional before making major changes to your workout routine
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