Overview #
A proper Warm-Up helps you lift better, move more efficiently, and stay injury-free. It gets your joints moving, your muscles firing, and your mind focused — without wasting time or energy.
Here’s how to warm up properly before Strength Training.
Step 1: #
General Movement (2–5 minutes) #
Start with light, full-body movement to raise your heart rate and body temperature.
Examples:
- Fast-paced walking or cycling
- Light rowing or skipping
- Bodyweight squats or step-ups
This increases blood flow and prepares your body for action.
Step 2: #
Mobility and Activation (5–7 minutes) #
Now focus on key joints and muscles you’ll be using in your session. This is especially important for Strength Training.
Target areas:
- Hips, shoulders, ankles, and spine
- Glutes, core, and scapular stabilisers
Examples:
- Glute bridges
- Cat-cow or thoracic openers
- Banded shoulder external rotations
- Deadbugs or bird dogs
- Hip openers or deep bodyweight squats
This helps improve your range of motion and switch on stabilising muscles before you lift.
Step 3: #
Movement Prep (2–3 sets of lighter weight) #
If you’re lifting heavy, warm up with the same movement pattern at a lighter load.
Example (for barbell squats):
- 1 set with just the bar
- 1–2 sets gradually increasing the weight
- Keep reps low (3–5) to stay fresh
This improves coordination, primes the nervous system, and helps you find your groove before the working sets begin.
Quick Template
| Training Type | Warm-Up Focus |
|---|---|
| Lower body (squats, deadlifts) | Hips, hamstrings, Glutes, core activation |
| Upper body (presses, pulls) | Shoulders, scapula, rotator cuff, core |
| Full-body strength | Total body mobility + movement-specific sets |
Summary #
A proper strength Warm-Up should:
- Raise your heart rate
- Improve mobility in key joints
- Activate key muscle groups
- Progress into the main movement with lighter sets
Don’t skip it. A good Warm-Up can be the difference between an average session and a strong one.
