2009 Studies & Research Blog

Personally, I’ve never been to particular about the order in which I do exercises when I go to the gym, except when I’m planning on performing supersets.  My only concern is making sure that I’m not performing too many exercises consecutively that target the same muscle group.  However, a recent study suggested that exercise order could have a profound effect on your workout.

The study analyzed the performance of 29 subjects as they completed a variety of exercises during three sessions.  During the first session, the subjects’ one repetition maximum was determined.  In the second and third sessions, exercises were performed either in small to large muscle order or large to small.  For example, the small to large sequence was: Triceps Extension, Calf Raise, Biceps Curl, Hamstring Curl, Overhead Press, Leg Extension, Rows, Leg Press, and Chest Press.

In addition to collecting data on the blood lactate levels of the subjects throughout the trials, the researchers kept track of the number of repetitions performed as well as how subjects felt after each sequence.

While the differences on blood lactate levels did not differ significantly depending on exercise order, there were important differences in the other two categories.

Subjects performed a greater number of average repetitions when exercises were completed in the small to large order.  This sequence also resulted in more positive feelings both during and ten minutes after the session was over.

But while this method of ordering may be appropriate for one wishing to perform more volume during their workouts, the researchers did note one caveat.  While not explicitly demonstrated in the study, the team suggested that small to large exercise order could potentially result in "decreased force production on large muscle group exercises."

This makes sense, as you will likely be fatigued by the end of your workout.  However, it does not mean that you won’t have a good session, as this order did generate a higher average volume.  It all depends on what your priorities are.  If maxing out your bench press is your primary concern, then you obviously won’t want to tire yourself performing a laundry list of other lifts prior to hitting the bench.

As far as exercise enjoyment, there seemed to be no downside to the small to large exercise ordering.  Through the use of a "feeling scale," the subjects reported improved moods after this sequence, as opposed to the large to small ordering.  What does this mean?  In addition to a "more enjoyable workout," the researchers suggested that this order could improve exercise adherence, meaning that one would be more likely to continue with the exercise program.

This is good news for those regretting a resolution to exercise more; performing exercises in small to large muscle order could be just what is needed to increase enjoyment and make exercise a fun fixture in your routine rather than a torturous task.

Reference: Bellezza, P. et al (2009) The Influence of Exercise Order on Blood Lactate, Perceptual, and Affective Responses. Journal of Strength and Conditioning Research. 23: 203-208.