Does exercise order matter?
Ever wonder if the order of your exercises actually makes a difference?
The answer: it depends on your goals.
Here’s a quick breakdown to help you structure your workouts for maximum results.
For Muscle Growth
If your main goal is building muscle, the most comprehensive research to date shows that exercise order doesn’t make a huge difference. Whether you start with single-joint exercises (like bicep curls) or multi-joint exercises (like squats), you’ll make gains as long as you’re pushing each set with good form. Consistency and intensity matter more than the order for muscle growth.
For Strength
When it comes to building strength, though, exercise order does matter. You’ll see better strength gains on exercises you perform earlier in your workout. Your muscles are fresh at the beginning, so starting with the lifts you want to strengthen (like squats or bench press) will allow you to lift heavier and improve faster.
A Simple Formula for Most Lifters:
Start with compound lifts like squats, deadlifts, presses, and rows. These exercises target more muscle mass and are best done when you have the most energy.
If you have a lagging muscle (like biceps or calves), feel free to start with an isolation exercise to give it some extra attention before moving on to your main lifts.
Key Takeaway
For muscle growth, focus on intensity and form more than exercise order. For strength, prioritize the exercises you want to improve on first. Either way, setting up your workouts with intention can help you reach your goals faster.
