Treadmill Before or After Weights? Workout Recommendations

Key Takeaways

• Hitting the treadmill first powers up your cardio endurance and gets your muscles ready to move.
• Starting with weights lets you lift stronger, smarter, and maximize your gains.
• Mixing cardio and weights—on the same day or alternating—is the ultimate combo for variety and fun.
• Our treadmills are packed with features to help you sweat smarter, not harder.

What Comes First? Let’s Break It Down

Deciding between the treadmill and weights isn’t a one-size-fits-all deal—it’s about your goals. Do you want to burn calories for weight loss, sculpt muscle, or boost stamina? Whatever you’re chasing, understanding the pros and cons of each sequence is your first step.

Spoiler alert: there’s no wrong answer here—just the one that fits you. No pressure, no judgment—just results. Let’s get into it!

Why Start With the Treadmill?

• Cardio Boost: Fire up your heart rate and set the tone for endurance-packed greatness.
• Fat Burn: Hit the ground running (literally) while your glycogen stores are stocked for max calorie-torching.
• Warm-Up: Wake up those muscles and keep injuries on snooze mode.

If stamina and calorie burn are your vibe, the treadmill is the warm-up MVP—no competition.

Pro Tip: Don’t go all-out beast mode here. Keep it chill so you’ve got gas left in the tank for those weights.

Lift smart, not just heavy—starting with weights keeps your form on point.

Why Hit the Weights First?

• Peak Strength: Big muscle goals? Heavy lifts? Hit the weights while you’re fresh to crush PRs and feel like a total beast.
• Energy Preservation: Don’t let cardio steal your spotlight—keep your stamina for the lifts that matter.
• Focus on Form: Fresh muscles mean steady lifts and safer moves. You’ll be lifting smart, not just heavy.

Pro Tip: Warm up first! A brisk walk on your SOLE treadmill sets you up for success without draining your energy reserves​.

Mix it up: cardio first, weights second—or flip it. It’s your call!

When a Combo Works Best

Split Focus: Alternate days for cardio and strength, or mix it up in a single session—cardio first, weights second, or flip it. Your routine, your rules.

Post-Weights Cardio: Add a quick treadmill session post-lifting to target fat stores—bonus points if it’s on incline for that extra burn.

Weekly Workout Recommendation:

Finding Your Balance

Try different orders and see what makes you feel like an absolute boss—be it smashing weights first or hitting the treadmill hard.

The secret? It’s all about what leaves YOU feeling strongest and most accomplished!

No outdoor trails? No problem. Our TT8 treadmill has you covered.

At SOLE, we know every fitness journey is personal—so we design equipment to match your pace and goals. No matter if you’re crushing cardio or simulating outdoor terrain, we deliver unmatched quality and versatility.

• The SOLE F85 has a 15.6" touchscreen with built-in apps like YouTube and Netflix, so you can stay entertained during those long runs​.
• Need variety? The TT8’s incline/decline settings bring outdoor vibes indoors while supporting users up to 400 lbs​.
• Pair either with our SW180 Adjustable Dumbbells to level up your strength training—psst, the weights adjust from 5 lbs to 80 lbs in seconds​!

No matter your goal—building endurance, muscle, or both—we’re here to keep you moving, sweating, and smashing limits!

Frequently Asked Questions (FAQ)

Should I do cardio before or after weight training for fat loss?

For max fat burn, hit the weights first! Once your glycogen stores are depleted during lifting, your body taps into fat during cardio. But hey, if you’re all about endurance or calorie burn, starting with the treadmill works too. 

Is it better to run before or after lifting weights to build muscle?

Save the treadmill for later if you’re chasing muscle gains. Lifting when your muscles are fresh means heavier weights, better form, and bigger results. Think of the treadmill as the perfect post-lift cool-down or finisher.

Can doing cardio before weights impact my lifting performance?

Yep! Going hard on cardio before weights can leave your muscles too tired to lift at your best. If you’re aiming for strength, flip the script!

Is it advisable to do cardio and weight training on the same day?

Absolutely! Cardio and weights are a perfect pair. Just match the order to your goals—cardio first for fat loss and endurance, weights first for strength. Either way, you’re winning!

Crush cardio on our treadmills or show off your strength with our weights—your routine, your rules!