What Order Should You Do Exercises in?

Introduction

When it comes to working out, many people focus on executing each exercise with proper form, but often neglect the importance of structuring their exercises in a sound order. This can lead to decreased gains, fatigue, and an increased risk of injury. In this article, we will explore some strategies for programming exercises correctly, focusing on the optimal order for resistance training workouts.

The Importance of Exercise Order

Programming exercise order correctly can have a significant impact on the effectiveness of your workout. It can lead to increased gains, sustained energy throughout the workout, and a lower likelihood of injury. By understanding the importance of exercise order, you can optimize your workout routine and achieve your fitness goals more efficiently.

Start with the Exercise that You Want to Improve Strength in the Most

A recent systematic review found that “increases in muscular strength are the largest in the exercises performed at the beginning of an exercise session” (1). This means that if you want to improve your strength in a particular exercise, it’s best to program it at the start of your workout. For example, if you want to improve your hex bar deadlift, you should program it at the beginning of your workout. This allows you to put in the most energy and train with the most volume and load, leading to greater strength gains.

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Start with the Exercises that Take the Most Energy

Exercises can be categorized into different energy systems, including the phosphagen creatine system, the anaerobic system, and the aerobic system. Exercises that require the most energy should be programmed first, followed by exercises that require less energy. For example, if your workout includes exercises for strength, hypertrophy, and metabolic conditioning, you should program the exercises in the following order:

* Power exercises (Olympic lifting, plyometrics, etc.)
* Strength exercises (barbell squat, etc.)
* Hypertrophy exercises
* Metabolic/anaerobic conditioning exercises
* Cardio exercises

This order ensures that you’re using your energy efficiently and maximizing your gains.

Start with the Complex Exercises

Complex exercises require the most attention to detail, technique, and awareness. It’s essential to program these exercises first in your workout, before you become fatigued. Fatigue can lead to decreased form and technique, which can increase the risk of injury. By programming complex exercises first, you can ensure that you’re performing them with proper form and technique.

Final Thoughts

When it comes to programming your exercises, it’s essential to consider the order in which you perform them. By starting with the exercises that require the most energy, the most complex exercises, and the exercises that you want to improve strength in the most, you can optimize your workout routine and achieve your fitness goals more efficiently. Remember to program your exercises in a way that makes sense for your goals and fitness level, and don’t be afraid to adjust your routine as needed.

Conclusion

In conclusion, the order in which you perform your exercises can have a significant impact on the effectiveness of your workout. By following the strategies outlined in this article, you can optimize your workout routine and achieve your fitness goals more efficiently. Remember to start with the exercises that require the most energy, the most complex exercises, and the exercises that you want to improve strength in the most. With a well-structured workout routine, you can achieve greater gains and reach your fitness goals faster.

FAQs

Q: Why is it important to program exercises in a specific order?
A: Programming exercises in a specific order can help you optimize your workout routine and achieve your fitness goals more efficiently.

Q: What is the best order for resistance training workouts?
A: The best order for resistance training workouts is to start with the exercises that require the most energy, followed by exercises that require less energy.

Q: Why should I start with the complex exercises?
A: You should start with the complex exercises because they require the most attention to detail, technique, and awareness. Fatigue can lead to decreased form and technique, which can increase the risk of injury.

Q: How can I adjust my workout routine to optimize my gains?
A: You can adjust your workout routine by programming your exercises in a way that makes sense for your goals and fitness level. Experiment with different exercise orders and find what works best for you.

References:
(1) Nunes JP, Grgic J, Cunha PM, Ribeiro AS, Schoenfeld BJ, de Salles BF, Cyrino ES. What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. Eur J Sport Sci. 2021 Feb;21(2):149-157. doi: 10.1080/17461391.2020.1733672. Epub 2020 Feb 28. PMID: 32077380.