09/22/2026
What Should You Do First?
Have you ever thought about whether the order of your exercises really matters?
The answer is yes, it definitely does!
After a good warm-up and some core exercises to get you prepared for the movements ahead, it’s best to start with your most challenging strength exercises. Focus on big lifts like squats, deadlifts, bench presses, and rows. These multi-joint movements require your full attention and energy, so tackling them first while you’re fresh can enhance your performance and help prevent injuries.
Some training programs suggest doing tough exercises when you’re already tired, but that can lead to poor form and increase the risk of injury. Research supports a structured workout plan based on solid principles rather than guesswork.
Once you’ve prepped for a specific movement, it makes sense to dive right into it instead of wasting time on unrelated exercises.
Now, let’s talk about cardio.
While cardio is important, I prefer to think of it as metabolic conditioning. You’ll get the best results from short, intense sessions followed by varied rest periods, after you’ve completed your main strength training.
High-intensity interval training (HIIT) can fatigue your muscles and put a strain on your cardiovascular system, so it’s wise to avoid heavy lifting after or during these workouts.
Finally, let’s address the idea of “muscle confusion.”
If a trainer claims their method relies on something like “muscle confusion,” it’s worth questioning. Random exercises that leave you exhausted aren’t an effective training strategy. Instead, focus on mastering a few proven exercises consistently.
This approach will serve you well in the long run, keeping your body and joints healthy.
Coach Adam
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