Strength or endurance- which comes first in a mixed session?

The research

To help identify the impact of exercise sequence during concurrent training on performance adaptations, this study analyzed all the previous studies (known as a meta-analysis) comparing strength-endurance and endurance-strength sequences. The researchers scoured research databases for studies that met the criteria, and ultimately included 19 studies involving 482 subjects. The specific training outcomes they were looking at were aerobic capacity (VO2max), maximum knee extension (quadriceps) strength, maximum knee flexion (hamstring) strength, and lower limb power. Further, they examined how different factors influenced the results, such as age, gender, and length of the training period.

The findings

From an endurance perspective, there was absolutely no effect of the strength-endurance/endurance-strength training sequence on VO2max. It appears that regardless of the training sequence, similar improvements are produced. For those primarily interested in adaptations in aerobic capacity therefore, athletes can perform endurance training prior to strength training, or strength training prior to endurance training, without any negative impact on performance. This was true in all cases, regardless of any other factors that were studied.

In contrast, exercise sequence DID play a role in determining the degree of strength and power adaptations that were produced. Overall, performing strength training prior to endurance training had a favorable effect on improvements in strength, compared to performing endurance work prior to strength work.

However, some of the investigated variables had a greater impact on the outcomes. First, the impact of exercise sequence was magnified in older individuals, indicating it becomes more important to perform strength work first in this population. This was also true for women – ie strength before endurance training is preferable. Additionally, when the training period was longer than eight weeks, the impact of exercise sequence was even more evident (although an effect was still present for training periods shorter than eight weeks). This is particularly relevant because most athletes are training for extended periods of time or indeed continually.

Practical applications for athletes

If you’re like most athletes, you’ll be performing concurrent training in some form at some time during the training year. As such, it’s important to understand the impact of how you sequence your training on a daily basis. Fortunately for those focused on improvements in aerobic capacity, it does not appear to matter which training sequence you use. Either will get the job done, and it becomes a matter of personal preference or convenience.

If your goal is to improve your strength performance, you should play particular attention if any of the following factors come into play. If you are older (40+) or are female, performing strength work first becomes more important. Likewise, if you plan on strength training for a period in excess of eight weeks, and your focus is on strength rather than power, be sure to place your strength work before your endurance work. This is not to say that  younger and male athletes can ignore these suggestions, just that the impact is larger for older and female athletes specific situations.

Reference
1.    Front Physiol. 2023 Jan 26;14:1072679.  doi: 10.3389/fphys.2023.1072679.  eCollection 2023