NAIROBI, Kenya — For adults crossing the 40‑year mark, the question of whether to do cardio or weight training first in the gym has sparked much debate.
With shifting priorities — preserving muscle, maintaining bone density, and supporting heart health — the order of exercises can influence results, energy levels, and overall fitness.
Why the order matters after 40
As we age, our bodies undergo natural changes. Muscle mass declines, metabolism slows, bones lose density, and recovery periods lengthen.
At the same time, maintaining cardiovascular health becomes increasingly important. This combination makes it essential to find a balanced exercise approach.
If you lift first, you’ll already be fatigued when you start your run… For clients past 40, we start with stretching and let the rest follow.”
Says a fitness expert interviewed in Nairobi.
The aim is to maximise performance, reduce injury risk, and support long-term health.
Research insights: Cardio vs weights
General fitness goals
For most people, research shows that the order doesn’t dramatically affect overall fitness if the goal is general health.
The Cleveland Clinic notes that whether you run before or after lifting, the difference in outcomes is usually small.
Strength and muscle focus
For those prioritising strength, studies suggest lifting weights before cardio is slightly more effective.
Benefits include better strength gains, improved arterial flexibility, and maintained muscle mass — all crucial for adults over 40.
You’ll likely notice a reduction in power, speed and stamina if you do cardio before weights — particularly if heavy lifts are your goal.”
In mid-life women, experts emphasise that strength training helps counteract age-related muscle loss, while excessive cardio without weights can accelerate it.
Practical guidance for gym-goers over 40
- Set your primary goal
- Muscle preservation or strength: Weights first, then cardio.
- Endurance focus: Cardio first, then weights.
- General fitness: Choose the order you enjoy and will stick to consistently.
- Warm-up and mobility
Age-related stiffness increases injury risk. Five to ten minutes of light cardio, dynamic stretches, or foam-rolling can prime the body for both types of exercise. - Separate sessions if possible
Doing cardio and strength on different days or times can reduce fatigue, improve performance, and help recovery. - Volume and intensity
Two to three strength sessions per week, complemented by moderate cardio (150 minutes per week), is sufficient for adults over 40. Overtraining can hinder recovery and raise injury risk. - Focus on strength, bone, and metabolic health
Exercises like squats, deadlifts, push-ups, and resistance band movements preserve muscle and bone density. Joint-friendly cardio options include walking, cycling, swimming, or incline treadmill work. - Nutrition and recovery
Maintaining lean muscle requires adequate protein (1.2–1.6 g/kg/day), quality sleep, hydration, and active rest days for mobility and flexibility. - Listen to your body
If fatigue prevents effective lifting after cardio, switch the order. Similarly, if cardio performance suffers after weights, adjust your routine. Consistency is more important than rigid sequencing.
The takeaway
For adults over 40, weights before cardio is generally recommended for muscle preservation and metabolic health.
However, preferences and specific goals matter. The most effective routine is one that is sustainable, enjoyable, and adaptable — the one you will stick with consistently.
Fitness after 40 is not about chasing perfection, but about longevity, strength, and maintaining an active, healthy lifestyle.
