This document discusses the sequencing of strength training and aerobic exercise. Two studies found that performing strength training before endurance training led to greater fatigue and reduced running performance, while endurance training before strength led to better results. However, strength before aerobic may be better for gaining muscle. Overall, the optimal sequence depends on individual fitness goals, but both should be included in a complete training program.

1. RUNNING HEAD: Strength Training and Aerobic Exercise 1
The Correct Sequencing of Strength Training and Aerobic Exercise
Angel Woods
Baker University
December 11, 2014

2. RUNNING HEAD: Strength Training and Aerobic Exercise 2
Strength training and aerobic exercise are very important and very popular styles
of exercise. Both are old concepts in physical activity. Strength training can consist of
weight lifting, body weight lifting, or resistance bands. Strength training helps the
musculoskeletal system with gaining muscle size, strength, endurance, and power (Kang
& Ratamess 2014). Aerobic exercise consists of cardio-based activities like running or
jogging. Aerobic exercise is imperative in helping with one’s cardiorespiratory fitness
while promoting energy expenditure and fat utilization (Kang & Ratamess 2014). A
complete training program is recommended to include both strength training and
aerobic exercise because of the improvements that they each supply (Kang & Ratamess
2014). When putting these two exercises together it is called concurrent training
(Knuttgen 2007). Concurrent training can be done in three different ways. The first way
is simultaneously during the same workout; secondly, in 1 day using a split workout
format and thirdly, during separate workouts on separate days (Kang & Ratamess 2014).
The controversial issue is option number 2 where the two workouts are completed on
the same day. The issue is whether or not strength training or aerobic exercise should
be performed first and if the order makes any difference at all. The world of sports
medicine has not came to a full consensus on rather one order is better than the other
but there is research that has been done examining both of the sequences.
The Institute of Sport and Exercise Science at James Cook University did a study
on the order of the effects of strength training and endurance training order on running
economy and performance. This study was conducted over a 5-week period. The
subjects were fourteen trained and moderately trained male runners. The first week

3. RUNNING HEAD: Strength Training and Aerobic Exercise 3
was used to familiarize the subjects with the strength training and the running economy
test. The second week was used to test the baseline for the running economy test.
During the third week 2 strength sessions were conducted to wipe out any
neuromuscular adaptations caused by the running tests. In the fourth and fifth weeks a
running session following a strength session 6 hours later and a strength session
following a running session 6 hours later were conducted and the running economy test
was done 24 hours after the sessions. The two different orders were conducted seven
days apart. What the study found was that strength training performed prior to
endurance training caused more depletion in the running performance than endurance
training performed before strength training (Doma and Deakin 2013). The study showed
the strength session prior to the running session sequence increased Cr at submaximal
intensities with reduction in maximal voluntary contraction and caused alterations in
running kinematics (Doma and Deakin 2013). “The increase in physiological cost of
running as a result of performing strength prior to endurance training would hinder
performance during a running session” (Doma & Deakin 2013). Therefore running
before the strength training would be ideal according to this study.
In a similar study conducted by the National Center of Medicine and Sciences in
Sports, physiology department they studied the effects of intra-session concurrent
endurance and strength training sequence on aerobic performance and capacity. They
found results that were similar to the study James Cook University conducted. This
study was done with a bigger sample size and for a longer period of time with 48 male
student athletes for a 12-week period. The study consisted of four groups because this

4. RUNNING HEAD: Strength Training and Aerobic Exercise 4
study was comparing running endurance training, strength circuit training, and running
endurance before strength training and vice versa. The subjects were tested before and
after by a 4km running test, a track test to estimate VO2 max, a time exhaustion test at
100 percent and a maximal cycling test to asses VO2 max (Chtara et al, 2004). The
results are pretty consistent with the previous study as the running endurance training
before strength training showed the most improvement compared to the other three
groups. In their conclusions it stated that “Circuit training immediately after
individualized endurance training in the same session produced greater improvement in
the 4km time trial and aerobic capacity than the opposite order or each of the training
programs performed separately” (Chtara et al, 2004). This being said strength training
would be advised to be before any aerobic exercise.
These two studies done by James Cook University and the National Center of
Medicine and Sciences in Sports both give valid reasons and explanations as to why one
should believe that one should do strength training before aerobic exercise if the person
is looking to increase speed and endurance while running. However, those are not the
only reasons that people workout. People also workout to gain muscle and strength and
to tone up or to be able to compete in their sport at a higher level. In order to achieve
these other workout goals the sequence that was proved in these two studies may not
be sufficient enough.
There is not much scientific proof on if one should actually do aerobic exercise
after strength training to gain muscle but the fact is that if aerobic exercise is done
before strength training it may affect muscle gain because of the fatigue it may cause

5. RUNNING HEAD: Strength Training and Aerobic Exercise 5
during the strength training (Glowacki 2004). In the ACSM’s Health and fitness Journal
they talk about resistance training before cardio training and mention “the resistance
exercise-first sequence would favor gains in muscle strength, power, and size because of
the absence of preexercise fatigue resulting from aerobic exercise” (Kang & Ratamess
2014). Also it is mentioned that for particular sports that demand strength and power
that they should probably use the sequencing of strength training first. If it is possible to
separate both trainings by 6 hours to allow for a recovery period that would be better
for the athlete (Kang & Ratamess 2014).
It is commonly debated that weight lifting can hurt performance when it’s done
on the same day of competition. A study done by the National Strength and
Conditioning Association on NCAA Division 1 Women’s basketball that shows otherwise
for that specific sport at least. The study-measured vertical Jump, anaerobic power, and
shooting accuracy in 18 division 1 women’s basketball players 6 hours after a morning
strength training session (Woolstenhulme, T, Bailey, K, & Allsen 2004). This coincides
with the ACSM’s journal and their advice to separate training sessions 6 hours. In this
study it says that in as little as 3 hours from strength training one should be recovered.
The reason the study chose 6 hours was because they were trying to mirror the amount
of time a team might have in between a morning lift and a game or practice
(Woolstenhulme, T, Bailey, K, & Allsen 2004). The strength training performed on the
athletes were full body workouts that included seven exercises performed between 3-6
sets ranging from 5-12 repetitions (Woolstenhulme, T, Bailey, K, & Allsen 2004). The
workouts did not alter the vertical jump, anaerobic power or shooting accuracy in the

6. RUNNING HEAD: Strength Training and Aerobic Exercise 6
women. By completing the strength program the same morning didn’t immediately
improve any of the things measured but the study was just to prove that it is ok and it is
not a bad thing to do strength training before playing basketball as long as there is a
recovery period (Woolstenhulme, T, Bailey, K, & Allsen 2004).
Each sequence of exercises has it’s own benefits and downfalls. Some positive
aspects that were not stated through some of the studies for the sequence of aerobic
exercise first is that this mechanism can eliminate the delayed-onset muscle soreness by
the fourth week of training (Davis et al, 2008). The reason for this is tied to the aerobic
exercise that increases heart rate, which increases the blood flow while working muscles
during strength training (Davis et al, 2008). A downfall to the same sequence of aerobic
exercise first besides the fact the one may become fatigued is just simply that the same
muscle groups were used in both modes. When resistance training is done first it is
mainly to gain muscle and power but there are more positive attributes it this sequence.
It was found that by doing strength training first the aerobic power in elderly men and
women was enhanced and they demonstrated greater improvement in maximal
workload achievement at VO2 peak (Cadore et al, 2011). Also, by doing resistance
training first there is metabolic benefits. The high intensity of the resistance training can
help with fat utilization during an aerobic session following the resistance training (Kang
2009).
There may be downfalls with concurrent exercise that has nothing to do with
sequence. The interference between endurance and strength training can be explained
by a few different factors. One interesting way is that “the inability of muscle to adapt

7. RUNNING HEAD: Strength Training and Aerobic Exercise 7
optimally to two different stimuli because of simultaneous requests from different
energy pathways during the same session” (Chtara et al, 2004). The age and physical
fitness of the person working out plays a part (Chtara et al, 2004). While muscle
tiredness was stated after aerobic exercise it can also go vice versa for either sequence
or for some routines that include them both simultaneously (Chtara et al, 2004). Lastly,
the intensity of either the aerobic or the strength training can play a role in why one
may not get the results they want rather it be muscle gain or more endurance or speed
(Chtara et al, 2004).
The question on whether or not one should perform strength training or aerobic
exercise first is not a question that can be completely answered until a person’s workout
goals are specified before hand. There is more scientific proof for the positive outcomes
of doing the sequence of aerobic exercise before strength training. This sequence would
be the most preferred by researchers simply from the results provided. However, both
sequences showed results when it came to improving speed and endurance but by
doing aerobic exercises first were the more efficient way (Schumann et al, 2014). For a
track runner or someone looking to improve endurance and speed this sequence would
definitely be recommended and has more background from research. If someone was
looking to gain muscle and power or was an athlete that required strength and
endurance like basketball I would recommend that they do strength training first
because of the downfall of fatigue that comes along with doing aerobic exercise prior to
strength training. If weight training is something that one wants to do first before their
sport it would be recommended to take a recovery period and the same would be

8. RUNNING HEAD: Strength Training and Aerobic Exercise 8
recommended for someone who wanted to do aerobic exercise first but wanted to
maximize their results from their strength training routine.
As stated before there is no consensus on which way is set in stone and research
is bound to change while studies are made often. Each sequence contributes to
endurance and strength and is better than doing only one of the trainings. Aerobic
exercise prior to strength was proven to have the most benefits for runners while
strength training prior to aerobic exercise was also proven to have benefits for runners.
The advantages of this sequence are hard to prove from research but based upon the
disadvantage that when aerobic exercise is done first it may fatigue the person too
much and effect the strength training one can conclude that in order to stop that fatigue
it should be completed either before with an accurate amount of recovery time or after.

9. RUNNING HEAD: Strength Training and Aerobic Exercise 9
References
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Almeida AP, Trindade GT, Kruel LF. (2011). Effects of strength, endurance, and
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Amri, M. (2005). Effects of intra-session concurrent endurance and strength training
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Davis WJ, Wood DT, Andrews RG, Elkind LM, Davis WB. (2008). Elimination of delayed-
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Woolstenhulme, M. T., Bailey, B. K., & Allsen, P. E. (2004). VERTICAL JUMP,
ANAEROBIC POWER, AND SHOOTING ACCURACY ARE NOT ALTERED 6 HOURS AFTER
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