7 Rules for Effective Exercise Order to Maximize Your Workout

The order in which you perform exercises affects the effectiveness of your workout. The order of exercise movements is one of the defining factors in how effective your workout regimen is, according to strength and conditioning specialist Alena Luciani, M.S., C.S.C.S., founder of Training2xl. The order of your moves should prioritize technical, harder, full-body movements before the smaller-muscle-focused accessory work. However, there is no universally "right" order, and the best exercise order depends on individual goals. Here are seven rules of exercise order to help plan a workout routine:

Should you do strength or cardio first?

The answer comes down to your goals. If you want to build muscle, start with 5 to 12 minutes of low- to moderate-intensity cardio to get your blood flowing. Much more than that could fatigue your muscles too much. Research supports this by showing that when exercisers run or cycle before strength training, they do fewer reps, have reduced muscle power and couldn't lift as much weight. However, if you're training for a race or looking to build cardio endurance, start with cardio.

Program plyos first.

Most experts recommend doing plyometric movements twice a week. And on the days you do them, do them after warming up but before anything else. Keep it to squat jumps and burpees, and stop when your form gets wonky.

Do multi-joint before single-joint.

Compound exercises like the back squat, deadlift, and push press are movements that work multiple joints and thus multiple muscle groups at the same time. They improve full-body strength, elevate the heart rate quickly, and improve coordination and balance too.

Start with big lifts.

Doing bigger lifts like squats, deadlifts, and bench presses first when you are fresh, can help you gain the most strength.

Train opposing muscle groups together.

If you're doing a push movement (like a bench press), you should follow it up with a pull movement (like a row). Training opposing muscle groups together is important because it keeps the body balanced and helps prevent injuries.

Work from the ground up.

When you're doing exercises that require a lot of core engagement, like squats and deadlifts, it's important to start with exercises that challenge your core while you're lying down or in a seated position.

Save static stretches for the end.

Static stretching can help increase flexibility and range of motion, but it can also reduce power and strength. So, it's best to save it for the end of your workout.

In conclusion, while there's no universally "right" order for exercises, following these seven rules can help you plan an effective workout routine that will help you reach your goals.