Why Warm Up?
Prevents Injuries: Loosens muscles and increases blood flow, reducing the risk of strains.
Boosts Performance: Raises body temperature and prepares your muscles and cardiovascular system.
Mental Focus: Helps shift your focus to the workout ahead.
Effective Warm-Up Structure
An efficient warm-up has three key components:
General Pulse Raiser: Start with 4-7 minutes of light cardio (jogging, cycling, etc.) to increase your heart rate and break a sweat. This gets your blood flowing and prepares your body for more intense activity.
Pre-Activation Movements: Target the muscles you'll be working. These movements improve mobility and muscle activation without causing fatigue. Use light weights or bodyweight exercises to activate specific muscles:
Upper Body: Rotator cuff exercises, light push-ups, etc.
Lower Body: Bodyweight squats, lunges, etc.
Feeder Sets: Gradually increase the weight with a few warm-up sets before your main lifts. These sets help you acclimate to the exercise without exhausting your muscles. As you increase the weight to your working weight, decrease the number of reps.
Example for Bench Press: Start with just the bar for 8-15 reps, then progress to 50-60% for 6-8 reps, and then to 75-85% of your working weight for 2-3 reps, focusing on your form and power to take into the working set.
Customise Your Warm-Up
Everyone’s needs are different. Adjust your warm-up based on how your body feels. If you’re stiff or prone to injury, spend extra time on dynamic stretches or activation exercises for those areas.
A good warm-up is crucial for a safe and effective workout. It doesn’t need to take long but should prepare both your body and mind for the session ahead. Prioritise it to enhance your training and avoid injuries.