Warming up isn't a waste of time. A good warm-up prepares your joints, helps you perform better and lets you check your technique before your hard sets. And it doesn't need to take half an hour.
This is the one I recommend for a strength day. It takes 10–15 minutes.
1. General warm-up (3–5 minutes)
Something easy to raise your heart rate and temperature: bike, rower, elliptical or a brisk walk on the treadmill. You should finish a bit warmer, not tired.
2. Mobility for the day's lift (3–5 minutes)
Prepare the areas you're going to use. Some examples:
- Squat day: wall ankle dorsiflexion and supported deep squat.
- Deadlift day: hip hinge with a dowel and glute bridge.
- Bench day: banded shoulder rotations and slow push-ups.
Two short sets of each are enough. You're not trying to stretch as far as possible; you're trying to move well.
3. Warm-up sets
This is the most important part. Before your working weight, do several sets building up gradually. For example, if you're going to squat 80 kg:
- Empty bar × 10
- 40 kg × 5
- 55 kg × 3
- 70 kg × 2
- Then start your working sets with 80 kg.
The closer you get to your working weight, the fewer reps. The idea is to practise your technique and prepare your body without getting tired.
What about long stretches?
Holding a stretch for a long time right before lifting heavy isn't necessary. If you like stretching, do it at the end of your session or at another time of day.
Do you need to warm up for every exercise?
For the first exercise of the day, yes, with all the warm-up sets. For the following ones, if they work similar areas, one or two lighter sets are enough.
Signs you didn't warm up enough
- Your first working sets feel stiff or off.
- You notice joint discomfort that disappears halfway through the session.
If that happens, extend your warm-up sets a little.
Want to know how to organise the rest of your workout? Check out this 3-day routine for beginners.