Warming up properly before you lift
6 min read
The warm-up is often rushed, yet it sets up the entire session. Done well, it prepares muscles and joints for effort, improves mobility and lets you approach heavy sets with confidence. And it only takes a few minutes.
Raise your temperature, gently
Start with five minutes of light activity — bike, rower or brisk walk — to raise your heart rate and body temperature. Warm muscles are more supple, more capable and less prone to injury.
The goal is not to tire you out but to switch the body on. You should finish this phase slightly out of breath, never exhausted.
Progressive warm-up sets
Before your heavy sets, do two to three warm-up sets on the same movement, progressively increasing the load. For example, before squatting 80 kg, go through the empty bar, then 40 kg, then 60 kg.
These light sets rehearse the movement, sharpen coordination and prime the nervous system to produce force. It is the most useful warm-up because it is specific to the exercise you are about to perform.
Targeted mobility if needed
If a joint is stiff (shoulders, hips, ankles), a few dynamic mobility drills on that area can help you reach a full range of motion. Favor active movements over prolonged static stretching right before lifting heavy.
No need to pile on exercises: target the areas that genuinely limit you on the day's movements, then get to training.
Frequently asked questions
How long should the warm-up last?expand_more
Five to ten minutes are enough in most cases: a few minutes of general activity, then warm-up sets on the first exercise. An overly long warm-up eats into the energy you need for heavy sets.
Should you stretch before lifting?expand_more
Avoid prolonged static stretching right before lifting: it can temporarily reduce strength. Favor an active warm-up (dynamic mobility, warm-up sets) and save long stretches for after the session.
Should you warm up before every exercise?expand_more
Not entirely. A full warm-up on the first big movement is often enough; for the following exercises working the same muscles, one or two light warm-up sets are enough to find the movement again.
Does warming up really prevent injuries?expand_more
It lowers the risk without eliminating it. Warm muscles and progressive warm-up sets prepare the tissues and coordination for load. But the best prevention remains correct technique and a reasonable load progression.
Cardio or warm-up sets to warm up?expand_more
Both complement each other: a few minutes of light cardio raise your general temperature, then warm-up sets specifically prepare the day's movement. It is those specific sets that help the most.
Put this guide into practice
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