How to warm up properly (and why it matters)

Warming up is a crucial part of any training session, one that far too many people rush through or skip entirely. A good warm-up should last 5–10 minutes and focus on preparing the specific muscles and movement patterns you’ll be using in your workout.

A proper warm-up does more than just “loosen you up.” It increases blood flow to your working muscles, improves joint mobility, activates your nervous system, and primes your body for optimal performance. When done well, it boosts your strength, power, and coordination, while significantly reducing the risk of injury. In other words, your warm-up is just as important as the workout itself.

Why warming up matters

A well-designed warm-up helps you:

• Prevent injury by reducing stress on joints, tendons, and ligaments.
• Raise your core temperature so your muscles become more elastic and responsive.
• Improve your range of motion, making movements feel smoother and more controlled.
• Activate key muscle groups, especially those involved in your session’s main lifts or exercises.
• Prepare your nervous system, enhancing reaction time, stability, and balance.

Skipping your warm-up means your body is forced to go from zero to max effort instantly, like trying to sprint without taking a single step beforehand.

How to warm up properly

A complete warm-up should follow a simple structure:

1. Start with Light Movement (2–3 minutes)
   Bring your heart rate up gradually with light cardio such as brisk walking, cycling, rowing, or skipping.
   
   
2. Mobilise Your Joints (2–3 minutes)
   Use dynamic movements, arm circles, hip openers, leg swings, thoracic rotations, to improve mobility and ease stiffness.
   
   
3. Activate Key Muscles (1–2 minutes)
   Choose exercises that switch on the muscles you’ll be using:
   • Glute bridges or band walks for lower body days
   • Scapular retractions or band pull-aparts for upper body sessions
   • Core activation for nearly every workout
     
     
4. Rehearse the Movement (2–3 minutes)
   Practice the exercises you’ll be doing, but with lighter weight or slower tempo.
   For example:
   • Air squats before barbell squats
   • Push-ups before bench press
   • Technique drills before Olympic lifts
     

This step bridges the gap between “warming up” and “training,” ensuring your body is ready for full effort.