(by Lisa Airvolk, www.lisa-Airvolk.com)
Discover the best workout order for women — strength before cardio — to maximize fat loss, muscle activation, and metabolic efficiency. Science-based and results-driven with Lisa Airvolk.
Why Workout Order Matters for Women
Many women train regularly — but not always in the most effective order. Scientific research shows that the sequence of strength and cardio training significantly affects fat loss, muscle tone, and hormonal balance.
The most efficient structure is:
Lower body strength training Upper body strength training 45 minutes treadmill incline walk (12–15% incline, 5–6 km/h)
This combination leverages the body’s natural energy systems and is especially beneficial for female physiology.
Phase 1: Lower Body Strength Training – The Metabolic Engine
The lower body contains the largest muscles (glutes, quads, hamstrings) and is key to boosting metabolism and shaping the body.
Benefits:
Increases total energy expenditure through large muscle activation Improves hormonal balance (growth hormone, IGF-1) Tones and strengthens the glutes and thighs
Scientific background:
Paoli et al. (2012, Journal of Strength and Conditioning Research) found that training large muscle groups first leads to greater anabolic hormone response and improved metabolic activation — a particularly effective approach for women aiming for body recomposition.
Example exercises:
Squats Lunges Leg press Hip thrusts
Phase 2: Upper Body Strength Training – Posture and Balance
Many women undertrain their upper body, yet it’s crucial for posture, strength balance, and overall tone.
Benefits:
Enhances posture and shoulder stability Improves total-body symmetry and functional strength Increases calorie burn by engaging additional muscle groups
Scientific background:
Simao et al. (2012, Sports Medicine) demonstrated that the first muscle groups trained in a session gain the most strength and hypertrophy. Combining lower and upper body work improves overall training efficiency.
Example exercises:
Rows Shoulder press Pull-ups or lat pulldown Bench press or push-ups
Phase 3: Incline Treadmill Walking – Maximizing Fat Burning
The final phase is 45 minutes of incline walking (12–15 % incline, 5–6 km/h).
Performing cardio after strength training takes advantage of reduced glycogen stores, forcing the body to rely more on fat oxidation for energy.
Benefits:
Enhanced fat burning and metabolic efficiency Strengthens the posterior chain (glutes, hamstrings, calves) Low-impact cardiovascular training for joint protection
Scientific background:
Brown et al. (2017, Journal of Applied Physiology): Performing cardio after resistance training significantly increases lipid oxidation. Meyer et al. (2019, European Journal of Applied Physiology): Incline walking (12–15 %) raises energy expenditure by up to 40 % compared with level walking.
Why This Order Works Especially Well for Women
Goal
Effect
Scientific Reference
Fat loss
Strength before cardio boosts fat oxidation
Brown et al., 2017
Muscle toning
Large muscle activation improves metabolism
Paoli et al., 2012
Hormonal balance
Strength work reduces cortisol, supports estrogen–testosterone stability
Simao et al., 2012
Posture & core strength
Balanced upper- and lower-body training improves alignment
Simao et al., 2012
Glute shaping
Incline walking activates the glutes and hamstrings
Meyer et al., 2019
Practical Implementation
Component
Recommendation
Training frequency
3–4 sessions per week
Strength intensity
70–80 % 1RM, controlled technique
Cardio intensity
Moderate (60–70 % HRmax) for 45 minutes
Nutrition
1.6–2.0 g protein per kg body weight daily; complex carbohydrates for recovery
Cycle-based training
Higher intensity in the follicular phase, moderate in the luteal phase
Summary
Performing strength training before cardio is the most effective evidence-based strategy for women who want to burn fat, build lean muscle, and boost metabolism.
This method combines hormonal efficiency, muscular activation, and metabolic stimulation — resulting in a stronger, more defined, and balanced body composition.
It’s simple, efficient, and sustainable — backed by exercise science and perfectly suited to the modern, active woman.
References
Paoli, A. et al. (2012). Journal of Strength and Conditioning Research, 26(12): 3313–3320. Simao, R. et al. (2012). Sports Medicine, 42(9): 769–790. Brown, L. et al. (2017). Journal of Applied Physiology, 122(4): 876–883. Meyer, T. et al. (2019). European Journal of Applied Physiology, 119(5): 1195–1203. Healthline (2022): Walking on an Incline — Benefits and Muscles Worked.
