When you step into the gym, you’re likely focused on getting through your workout and making it count. But have you ever considered how the sequence of your exercises might influence your results? Whether you’re lifting heavy, aiming for explosive power, or squeezing in cardio, the order of your movements can be the difference between seeing progress and hitting a plateau.
How you structure your routine determines how much energy you bring to each exercise, how well your body adapts, and how quickly you reach your goals.
If you’ve ever felt unsure where to begin or how to plan your sessions, these seven rules will guide you towards more thoughtful, more effective workouts. It’s time to take control of your fitness journey and unlock your full potential.
Cardio or Strength First? It Depends on Your Goal
This age-old debate comes down to priorities. Strength training should take centre stage if your goal is to build muscle or increase power. Starting with light cardio for 5–10 minutes helps warm up your muscles without sapping your strength.
Research backs this up, showing that excessive cardio before weights can reduce the number of reps you can perform and limit your muscle power. Incorporating the right gym supplements into your routine can further enhance your strength training, ensuring your body has the support it needs to recover and perform at its best.
On the other hand, endurance athletes might find it better to prioritise cardio. A long run or high-intensity interval session can leave you too drained to lift heavy weights. For days when both are on your agenda, it’s worth considering splitting sessions to give each the attention it deserves.
Plyometrics Demand Fresh Energy
Plyometric movements like box jump, or burpees are powerful tools for developing explosiveness and strength. These exercises rely on your body being fresh and energised, making them ideal for the start of your session after a proper warm-up.
When fatigue creeps in, plyometric exercises lose their edge and can even increase your risk of injury. For days when you’re feeling low on energy, scale back to simpler movements like squat jumps or burpees without equipment. Keep the intensity high, but don’t push so hard that your form suffers.
Compound Movements Take Centre Stage
Deadlifts, squats, and bench presses are essential for building strength and power. These compound movements work multiple joints and muscle groups simultaneously, making them highly effective for overall fitness. They also stabilise muscles, improving balance and coordination.
Starting your workout with these exercises ensures your body is fresh and ready to handle the heavier loads and complex movements required. Fatigue can impact your form, increasing the risk of injury and reducing the effectiveness of the exercise.
Lighter, single-joint exercises like bicep curls or leg extensions are best saved for later. They’re less demanding and ideal for finishing your session by targeting smaller muscles. This approach maximises your energy and ensures a balanced, effective workout.
Prioritise High-Energy Bodyweight Exercises
Bodyweight movements might seem straightforward, but they still follow the rule of prioritising high-energy tasks. Exercises like push-ups, air squats, and pull-ups require significant effort and should take precedence over gentler moves like calf raises or glute bridges.
Beginners especially need to approach these exercises with focus. Learning proper form helps avoid injuries and builds a strong foundation for more advanced workouts. For seasoned athletes, switching the order keeps the body challenged and progress consistent.
Circuits Should Balance Intensity with Safety
Circuit training is a great way to combine strength, cardio, and endurance into one workout. Moving quickly between exercises keeps your heart rate up and saves time, but safety and proper form should always come first.
Choose weights you can handle for at least 15 repetitions with good form. Too heavy can lead to sloppy technique and increase the risk of injury. If your circuit includes resistance-based or high-intensity moves, focus on quality over speed for the most benefit.
Some circuits involve only bodyweight exercises, while others use tools like dumbbells or resistance bands. Regardless of the style, it’s essential to listen to your body. Short rest periods can be challenging, so take breaks to avoid overexertion.
The goal isn’t to rush but to move with control and purpose. This approach helps you build strength, improve endurance, and stay injury-free, making circuit training a safe and effective part of your routine.
Mix Up Your Routine to Build Balance
Muscle imbalances are common when the same exercises are repeated in the same order every time. Switching the sequence challenges your muscles differently and prevents certain areas from being overworked.
For example, alternating between push and pull movements in your routine ensures that all muscle groups get adequate attention. This variety keeps your workout fresh and compelling, reducing the likelihood of plateaus. If it feels overwhelming to plan constantly, many apps and trainers offer guidance to keep your routine balanced.
Core Work Belongs at the End
Your core is engaged in almost every significant lift, from deadlifts to push-ups. Starting a workout with planks or crunches might leave your abs too fatigued to stabilise your body during those more significant movements properly.
Ending with a focused core session allows you to finish strong while preserving your ability to lift safely earlier in the workout. For variety, include moves like Russian twists, leg raises, or mountain climbers. Keep an eye on form; a strong core is built through precision, not speed.
Conclusion
Throwing random exercises together might feel spontaneous, but it limits your potential. Structure matters because it aligns your workout with your goals. A well-thought-out order ensures you perform at your best, reduces the risk of injury, and keeps you progressing.
These seven rules aren’t set in stone. Experiment with your routine to see what works for you. Fitness is deeply personal, and there’s no one-size-fits-all approach. If you’re unsure, seeking advice from a trainer can give you the clarity and confidence to move forward.
