Walking into the gym and immediately lifting heavy weights is not the best way to start a workout. A good warm-up prepares your body for the movements ahead.
What Should a Warm-Up Include?
| Stage | Example | Purpose |
|---|---|---|
| General Warm-Up | Walking or cycling | Increase body temperature |
| Mobility | Arm circles, hip rotations | Prepare joints |
| Dynamic Movement | Bodyweight squats | Practice movement |
| Warm-Up Sets | Light bench press | Prepare for working weight |
Dynamic vs Static Stretching
Dynamic movements are generally more useful before strength training because they prepare you for the movements you are about to perform.
Long static stretches are often better suited to separate mobility sessions or after training.
Example: Leg-Day Warm-Up
Start with 5–10 minutes of light activity, followed by bodyweight squats, hip mobility and several progressively heavier warm-up sets before your main exercise.
Final Tip
A warm-up doesn't need to be complicated. Prepare the body, practice the movement, then train.