Head of Data Science at Fitbod
Does the order of your exercises impact your results? Should you start with heavy lifts like squats or save them for later? We looked at a sample of 1.5 million sets, picked from 429 million sets logged by our users in 2024, to find out.
Does Exercise Sequence Affect Results?
Exercise sequence has minimal impact if you’re following Fitbod’s recommended workouts. Our vast data sets show that the weight you can lift drops by approximately 4% between the first and last exercises in a full thirty-minute session. But How? Fitbod’s algo makes recommendations aimed at reducing fatigue so you can maintain more consistent strength levels throughout your session. Here are a few ways we do that:
- Targeting fresh muscles
- Executing compound lifts early on to minimize muscle fatigue
- Increasing reps, sets, and weights based on your prior performance
When Does Exercise Sequencing Matter Most?
If you’re customizing your workouts, the order impacts results more so. Here’s where we suggest you prioritize:
- Training for a deadlift competition? Do deadlifts first
- Want stronger abs? Hit core exercises early
- Trying to maximize volume? Place compound lifts before isolation work
What Exercise Science Says
A study comparing five exercises found that doing Bench Press last instead of first reduced reps by 21% in the third set. Fatigue affects performance, even if exercises target different muscle groups. Be sure to train accordingly to ensure optimal gains.
What’s Your Next Move?
Exercise sequence isn’t a concern if you follow Fitbod’s structured workouts. But if you’re creating your own workouts, structure them strategically by placing high-priority exercises first to maximize your gains.
Train smarter, lift stronger, and always optimize your performance!
About the Author
Thiago Marzagão is Head of Data Science at Fitbod, where he combines data science with exercise science to help create smarter, more effective, and more personalized workouts. He has a Ph.D. from the Ohio State University and peer-reviewed publications in top econometrics journals. He is a former professor of statistics and machine learning and lectured at public and private universities. Reach out to Thiago at [email protected].
