We’re all guilty of skipping the warm-up before a workout, but it might just be the most crucial part of your training session.

When people hear the term “warm-up,” they often think of it as an optional, unimportant part of the workout. They might go through the motions with some half-hearted movements, not realizing the true value of a proper warm-up. However, a well-executed warm-up is a crucial component of any effective training session. It not only enhances performance during your workout but also plays a significant role in injury prevention and long-term athletic longevity.

A proper warm-up can be broken down into three key components, with an optional fourth:

Mobility
Activation
Core
Rehab/Prehab (Optional)

Mobility: Preparing Your Joints for Action

Mobility exercises involve dynamic movements around specific joints or groups of joints. The goal is to increase the range of motion and prepare the body parts that will be engaged during the workout. For example, if your session includes both squats and bench presses, your warm-up should address mobility in both the upper and lower body. Dynamic stretches, arm circles, and leg swings are examples of mobility exercises that help prepare your muscles and joints for the upcoming workout.

Activation: Waking Up the Muscles

Activation exercises “turn on” the muscles you’ll be using during your training session. Just like mobility, both upper and lower body activation should be included if your workout involves both areas. Activating key muscle groups ensures they’re ready to perform at their best, reducing the risk of injury and improving overall performance. Exercises like glute bridges or band pull-aparts are great for activating muscles before heavy lifts.

Core: Engaging the Body’s Powerhouse

Incorporating core exercises into your warm-up is essential for two reasons:

The core is often neglected in regular training routines. By prioritizing it during your warm-up, you ensure it doesn’t become an afterthought.
Nearly every movement in your training session will involve the core in some capacity. A strong, activated core provides stability and power, so it’s crucial to engage it before starting your workout.

Rehab/Prehab: Optional but Beneficial

Rehab and prehab movements can be an optional part of your warm-up. These exercises are especially beneficial if you’re recovering from an injury or looking to prevent one. The warm-up is an ideal time for these movements because they are typically low-impact and best performed when you’re not fatigued. Including them in your routine can help you maintain joint health and overall physical resilience.

Speed Matters: Increase Your Core Temperature

Perform your warm-up exercises at a brisk pace to raise your body’s core temperature. This will get your blood flowing and prepare your muscles for the intense work ahead. A warm body is more pliable and less prone to injury, making this step crucial for a successful training session.

Sample Warm-Up Routine

Here’s an example of a warm-up routine for a session involving squats, bench presses, and deadlifts:

Example 1:

Upper Body Mobility: Shoulder Rotations 2×5 each side
Lower Body Mobility: Hurdle Duck Unders & Walk-Overs 2×5 each
Upper Body Activation: Cable Face Pulls 3×15
Lower Body Activation: Glute Bridges with Band 2×15
Core: Cable Lift & Chop 2×5 each side

Example 2:

Upper Body Mobility: Kettlebell Arm Bar x10 each side
Lower Body Mobility: Kettlebell Active Straight Leg Raise 2×5 each side
Upper Body Activation: Band Pull-Aparts 3×15
Lower Body Activation: 45-Degree Back Extensions 2×25
Core: Medicine Ball Throws x50

Warming Up for Your First Movement

After completing your general warm-up, it’s time to warm up specifically for your first movement. Let’s say your first exercise is squats, with your first working set at 75% of your one-rep max (1RM) for 5 reps. Here’s how you might structure your warm-up sets:

Warm-Up Sets:

40% x 5 reps
50% x 4 reps
57.5% x 3 reps
65% x 2 reps
70% x 1 rep

These incremental weight increases prepare your body for the heavier loads while avoiding unnecessary fatigue.

Final Thoughts

A proper warm-up is not just a prelude to the main workout; it’s a vital part of your training regimen that can significantly enhance your performance and protect against injury. By incorporating mobility, activation, core work, and optional rehab/prehab exercises into your warm-up, you set the stage for a productive and safe training session. Make warming up a priority, and you’ll reap the benefits in both the short and long term.