Cardio first or weights first? It matters

In this trial of 56 adults with type 2 diabetes, doing aerobic exercise before resistance training led to lower mean and nocturnal glucose levels compared to doing weights first.

Test your knowledge

James has type 2 diabetes and wants to start a new exercise routine three times a week. He plans to do both a cardio session (like cycling) and a strength-training session (like lifting weights) in each workout. If his main goal is to lower his average blood sugar levels throughout the day and at night, which sequence should he consider?

A) Doing only the cardio session to avoid overexertion
B) Doing only the strength training to keep his heart rate steady
C) Doing the strength training first, then the cardio session
D) Doing the cardio session first, then the strength training

🔬 The Breakdown

Context: For those managing blood sugar, the order of your workout can dictate your metabolic stability throughout the day and night.

Reality Check: This study only tracked 56 people over 8 weeks; while the results are promising, more research is needed to see how these patterns hold up over longer periods.

Takeaway: Start your next workout with 30 minutes of steady-state cardio, like cycling or brisk walking, before moving to your strength training.

Published November 14, 2026

The science, explained

Evidence Check: This was a randomized trial of 56 adults with type 2 diabetes over 8 weeks.

Conventional Wisdom Check: It refines the general knowledge that both types of exercise are beneficial by suggesting that the order of the activities matters for specific goals.

Everyday Translation: For someone looking to lower their overall blood sugar, starting with the cardio portion of the workout may be more effective than starting with weights.

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