Introduction
Many women in Marbella gyms ask the same question: “Should I do cardio before strength training?” At Y8 Fitness, we hear this all the time. The truth is, the order of your workouts can dramatically affect your results. Let’s break it down so you can make smart training choices for your body and goals.
Why the Workout Order Matters
Your body uses different energy systems for cardio and strength training. Cardio relies more on endurance pathways, while strength training demands power and muscle recruitment. Doing one before the other affects how much energy and focus you have for each.
The Case for Cardio Before Strength Training
For some women, starting with light cardio makes sense:
- Improved warm-up – Increases blood flow, raises body temperature, and reduces injury risk.
- Better endurance development – If your main goal is cardiovascular fitness, tackling cardio first ensures you have energy for it.
- Joint preparation – Especially helpful for beginners or women recovering from stiffness or soreness.
Example: A light 10-minute treadmill jog can prepare you for squats, deadlifts, or kettlebell swings.
The Case Against Cardio Before Strength Training
But there are strong reasons to avoid long cardio sessions before lifting:
- Reduced strength performance – Fatigue sets in early, making it harder to lift heavier weights.
- Weaker muscle activation – Your muscles may not “fire” as effectively after cardio fatigue.
- Slower progress on strength goals – If strength and muscle tone are your priorities, cardio-first could hold you back.
At Y8 Fitness Marbella, we prioritize strength training before cardio for most women who want leaner, stronger physiques.
The Balanced Approach: Warm-Up, Strength, Then Cardio
Our recommendation is simple:
- Dynamic warm-up or light cardio (5–10 minutes).
- Strength training session (main workout).
- Optional cardio finisher (moderate intensity, 10–20 minutes).
This way, you’re warm, strong, and still getting the fat-burning and endurance benefits of cardio, without compromising your lifting performance.
Learn how glute activation before lifting improves your results in our guide: How to Activate Glutes Properly in Every Workout.
Common Mistakes Women Make With Workout Order
- Doing 45 minutes of cardio before weights – drains energy and reduces strength progress.
- Skipping warm-up entirely – increases injury risk and limits mobility.
- Thinking cardio alone tones muscles – cardio burns calories, but strength training builds the sculpted look most women want.
Y8 Fitness Approach in Marbella
At Y8 Fitness, we specialize in Holistic Sustainable Functional Personal Training (HSFPT) for women. This means we design workout flows where strength training is the priority, supported by mobility work and just the right amount of cardio. Every client gets a methodical, safe, and sustainable plan that fits her goals, whether fat loss, energy, strength, or overall health.
Conclusion
So, do you really need cardio before strength training? The answer depends on your goals. For general health, light cardio as a warm-up is great. For women aiming for strength, tone, and lasting results, strength should come first, with cardio as the finisher.
At Y8 Fitness Marbella, we help you find the balance that works best for your body and goals.
Ready to start with Y8 Fitness? Request your Trial Workout Session now →
Featured Reads For Smarter Training
The Most Common Squat Mistakes & How To Fix Them – Avoid squat mistakes that limit progress or cause pain. Learn trainer-approved fixes.
The Right Warm-Up for Women: Activate, Don’t Exhaust – Prime your body for performance without wasting energy.
The Power Of Saying No To Overtraining: Train Smarter, Not Harder – Discover simple evening rituals that improve sleep quality and speed up recovery.
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