What's the best time to lift weights? Before or After cardio/training?

Written by Shoshana Pritzker Tuesday, 18 May 2010 17:31

Q

Megan,

I’m now a recreational masters swimmer but had the same dilemma that follows when I was a pretty serious tennis player. When should I lift weights? Before my main training or after?

Thanks,

Steve
Aspen, CO


A

Steve,

Your question didn’t give me all the information I would have liked to have before answering this question specifically for you, but I can hopefully give you a general overview.

I always suggest having as much time between workouts as absolutely possible in order to give your body the chance to recover. But I don’t know, of course, if that fits your schedule. You mention training recreationally, so I don’t know if that means you swim a few days a week or every day. If it’s three or four days a week I would suggest picking up the weights on two days you don’t train in the pool and overlapping just one day of the week. That way you still give yourself a much-needed day off from hard training.

If you have to train on the same days as swimming, lift weights either in the morning when you have an evening workout or in the evening if you have a morning pool session. And ultimately, if you only have a couple of hours in a straight block to do everything, then definitely swim first. Some people disagree but the logic behind it is that weights are always secondary to your swimming. You’re lifting weights to help develop more power in the water when using proper technique. But if you lift weights and tire yourself out, you’re going to have a lot tougher time maintaining that proper form. And, because you don’t lift weights leading into a major competition, it would be pretty detrimental to develop power when using less than optimal technique that you aren’t going to race with, anyway.

I hope that helps; enjoy your training!

Swim Fast,

Megan

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