Should you lift or run first?

For most people aiming for both strength and general fitness, it’s better to lift weights first and then run. Lifting requires maximum neurological drive and energy, which can be compromised if you fatigue yourself with cardio beforehand ( 11 ). Performing cardio after lifting can also enhance fat burning ( 7 ). The exception is for endurance athletes, who should prioritize their primary sport (running) first.

Does running after lifting hurt your gains?

It can, but the effect is often overstated and depends on the duration and intensity of the run. A short, intense cardio session (15-20 minutes of HIIT) or a moderate-intensity session (20-30 minutes) after lifting is unlikely to significantly hurt muscle gains for most people. However, long-duration endurance running (60+ minutes) immediately after a heavy leg day could create competing signals in the body and potentially interfere with optimal muscle protein synthesis ( 23 ).

Is it okay to lift weights every day?

Lifting weights every day is generally not recommended for most people. Your muscles need time to recover and grow, and this happens during rest, not during the workout itself. Training the same muscle groups daily can lead to overtraining, injury, and diminished returns ( 24 ). A better approach is to train different muscle groups on different days (a split routine) or to incorporate full-body workouts with at least one rest day in between.

What muscles can you train every day?

While you shouldn’t train major muscle groups such as your legs or chest every day, some smaller, more endurance-oriented muscle groups can tolerate more frequent training. These include the calves, abdominals, and forearms ( 25 ). Even so, it’s wise to listen to your body and incorporate at least one full rest day per week to allow your entire system, including your central nervous system, to recover.