Should I Do Cardio or Pilates First?
If you've ever combined running, walking, cycling, or another form of cardio with Pilates-inspired strength training, you've probably asked yourself:
Should I do cardio or Pilates first?
The answer depends on your goals.
If your goal is improving endurance for a race or specific athletic event, your cardio workout may take priority.
But if your goals include:
Building lean muscle
Improving body composition
Getting stronger
Supporting metabolism
Creating more definition
Then Pilates-inspired strength training should usually come first.
And here's why.
Pilates-Inspired Strength Training Is Strength Training
At Core (LP), our private training and classes aren't traditional reformer pilates workouts.
They are a form of resistance training.
Through slow tempo, spring tension, time under tension, and progressive overload, your muscles are challenged in a way that encourages them to adapt and become stronger over time.
In other words:
Your body needs energy to build muscle.
If you do an intense cardio session first, you may enter your strength workout already fatigued, which can reduce your ability to generate force, maintain good form, and challenge your muscles effectively.
If your goal is strength, do the thing that requires the most strength (and energy) first.
Why Strength Before Cardio Supports Body Composition
Many people still believe the best way to change body composition is to do more cardio.
But building and maintaining muscle is one of the most important parts of long-term health and body composition.
Pilates-inspired strength training at Core (LP) Berkley + Rochester Hills supports:
Lean muscle development
Bone health
Physical function
Overall strength
Confidence
Plus it raises your heart rate which is why we call it “high-intensity” pilates.
That said, traditional cardio absolutely has benefits too. Walking, running, cycling, swimming, and other forms of cardiovascular exercise also support heart health, endurance, and overall fitness.
The good news?
You don't have to choose one or the other.
In fact, many people see great results by combining both.
Pilates and Running: A Combination We Love
As someone who enjoys running myself, I've found Pilates-inspired strength training to be one of the best complements to endurance training.
When I first discovered this workout, I was training for a half marathon and struggling with soreness from traditional strength training.
Pilates-inspired strength training helped me strengthen deep core muscles I didn't even know existed, improved my overall stability, and even helped me improve my pace.
Strength supports running.
Running supports cardiovascular fitness.
Together, they create a powerful combination.
A Simple Formula
If you're combining both workouts in the same day:
Strength first. Cardio second.
Example:
Pilates-inspired strength class → Walk → Run → Bike ride
Or:
Core (LP) in the morning (we love a 6am workout) → Cardio later in the day
This allows you to bring your best energy to your strength and mobility workout while still gaining the benefits of cardiovascular exercise.
Why Core (LP)?
At Core (LP), we combine Pilates-inspired movement with strength training principles to help you build lean muscle, improve stability, and challenge your body without high-impact exercise.
Many of our members pair our classes with walking, running, cycling, golf, pickleball, and other activities they love.
Because fitness isn't about finding one perfect workout.
It's about creating a routine that supports your life, your goals, and your body for the long haul. To help you build a plan around your favorite cardio routine, book a FREE New Client Consult at either of our convenient locations in Berkley & Rochester Hills, MI.
