Performance
B · Reasonable confidenceStrength or endurance first: does order within a session matter?
Subject: The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis
What this means
Doing strength before endurance gave a 6.91% larger gain in lower-body dynamic strength than the reverse order. Order made no difference for muscle growth, static strength, aerobic fitness or body fat.
Eddens L, van Someren K, Howatson G · 2018 · Sports Medicine
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Performing resistance training before endurance training favoured lower-body dynamic strength. No sequence effect emerged for hypertrophy, static strength, aerobic capacity or body fat.
Who this applies to
Healthy adults combining strength and endurance training in the same session.
What to keep in mind
Only lower-body strength and muscle growth were measured, in programmes of at least 5 weeks. The review says nothing about the upper body.
Practical conclusion for REZA
Practical for session structure: for clients combining strength and cardio in one session, REZA prefers programming strength first for the best lower-body strength outcome.
View method and source
Methodology
Systematic review
Population
10 studies of healthy adults in concurrent training programmes lasting ≥5 weeks
Intervention
Resistance-then-endurance sequence vs endurance-then-resistance sequence
Outcome measures
Lower-body dynamic and static strength, lower-body hypertrophy, maximal aerobic capacity, body fat percentage
Limitations
Only 10 studies, small samples, heterogeneous endurance modalities and intra-session rest intervals; outcomes limited to lower body.
Original source
DOI: 10.1007/s40279-017-0784-1 · PMID: 28917030
View on PubMed →Interval training versus moderate-intensity continuous training for cardiorespiratory fitness improvements in middle-aged and older adults: a systematic review and meta-analysis
Next study →Dose-response relationships of resistance training in Type 2 diabetes mellitus: a meta-analysis of randomized controlled trials
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.