When it comes to designing an effective workout routine, many people focus on variables like sets, reps, intensity, or rest periods. While these are all crucial components, one frequently overlooked factor is exercise order. Whether you’re lifting weights, performing a circuit, or working on mobility, the order in which you perform your exercises can significantly impact your performance and outcomes. As a kinesiologist, I often get asked: Does exercise order really matter? The answer is yes—and here’s why.
The Science Behind Exercise Order
Exercise order refers to the sequence in which resistance or conditioning exercises are performed within a single workout. Research has shown that performing exercises earlier in a session typically results in better performance for those specific movements, primarily due to decreased fatigue and greater neuromuscular efficiency (Simao et al., 2012). Essentially, you’re stronger and more coordinated when you’re fresh.
For instance, if your primary goal is to increase your squat strength, placing squats at the beginning of your workout—before your muscles are fatigued from other movements—will allow you to train with heavier loads and better form. Studies support this principle, finding that exercises done early in a session show greater improvements in strength over time compared to those placed later (Dias et al., 2010).
Goal-Oriented Programming
The appropriate order of exercises depends largely on your training goals. The American College of Sports Medicine (ACSM) recommends performing large-muscle group exercises—like squats, deadlifts, or bench presses—before smaller, isolated movements such as bicep curls or triceps extensions (ACSM, 2021). This guideline ensures that you have sufficient energy to perform the most demanding exercises with good technique.
If hypertrophy (muscle growth) is your goal, some flexibility exists. While performing compound lifts early in a workout is generally advantageous, research shows that muscle hypertrophy can occur regardless of exercise order—as long as the volume and intensity are sufficient (Figueiredo et al., 2021). However, placing priority exercises first still makes sense to ensure you’re targeting the muscles or movements you care most about.
Neuromuscular and Injury Considerations
Starting with complex, multi-joint movements not only boosts performance but also reduces injury risk. Movements such as cleans, deadlifts, or overhead presses require significant coordination, stability, and motor control. Performing these exercises when you’re already fatigued increases the risk of poor form, which can lead to injury (Simao et al., 2012).
On the other hand, if you’re rehabilitating from an injury or targeting a specific muscle for activation, pre-exhaustion techniques—where you perform an isolation movement before a compound one—can sometimes be appropriate. For example, someone trying to better activate their glutes might do glute bridges or clamshells before squats to improve neuromuscular engagement.
Practical Takeaways
- Train priority muscles or movements first. Whether it’s building strength, improving technique, or rehabbing an injury, always address your priority at the start of the workout.
- Use a logical flow. Move from complex to simple exercises, from large to small muscle groups.
- Account for fatigue. Be aware that exercises performed later in a session are more likely to suffer in performance.
- Customize for your goals. The “best” order depends on what you’re trying to achieve—strength, endurance, rehab, or aesthetics.
Final Thoughts
Yes—exercise order matters. It can influence strength gains, muscle growth, injury risk, and the overall efficiency of your workout. By understanding and applying this principle, you can optimize your results and ensure your time in the gym is well spent. As a kinesiologist, I encourage you to structure your workouts intentionally. Don’t just do your favorite movements first—do the ones that align with your goals.
How We Can Help
Working with exercise professionals, such as kinesiologists or certified personal trainers in Waterloo, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like YOU reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities into your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References
American College of Sports Medicine. (2021). ACSM’s guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.
Dias, I., Simao, R., Sa, M., Novaes, J., Lemos, A., & Rhea, M. (2010). Influence of exercise order on maximum strength and muscle volume in nonlinear periodized resistance training. Journal of Human Kinetics, 26, 83–91. https://doi.org/10.2478/v10078-010-0051-9
Figueiredo, T., Rhea, M. R., Peterson, M., & Schoenfeld, B. J. (2021). Do exercise sequence and rest interval affect hypertrophy and strength? A systematic review. Sports Medicine, 51(10), 2073–2089. https://doi.org/10.1007/s40279-021-01495-0
Simao, R., de Salles, B. F., Figueiredo, T., Dias, I., & Willardson, J. M. (2012). Exercise order in resistance training. Sports Medicine, 42(3), 251–265. https://doi.org/10.2165/11597240-000000000-00000
