Many people understand the importance of warming up, but fewer grasp the underlying reasons. While some research suggests warming up might not be essential, two compelling arguments support its inclusion in any training routine. The first is injury prevention. Although research doesn’t demonstrate a massive overall impact, it consistently reveals that warming up offers better injury protection than skipping it entirely. A 2006 review by Fradkin et al. examined five studies, three of which linked warming up to injury reduction. The two studies finding no benefit emphasized stretching, and one had low compliance (60%) in the warm-up group. The studies showing a benefit focused on exercises raising core body temperature and didn’t experience similar compliance issues. The authors concluded that warming up was prudent for injury prevention.
Increasing body temperature appears to be the most critical aspect of a warm-up. DeVries (1980) recommended a 1-2°C rectal temperature increase. However, a 1966 paper offered a more practical guideline: exercise until light to mild sweating occurs in average ambient conditions. The duration needed will vary based on individual cardiovascular fitness. For many, 5-10 minutes on a treadmill, stair climber, or stationary bike suffices.
A 2013 study found that a 15-minute low-intensity warm-up improved one-rep max leg press strength more than a 5-minute warm-up. However, given the marginal 3-4% strength difference and the infrequent testing of one-rep maxes, a shorter, 10-minute moderate-intensity interval training (MIIT) warm-up may be preferable. This could involve alternating 30-second jogging intervals with 2-minute walking periods. For those who prefer specific targets, aiming for 55-60% of maximum heart rate (approximately 100-120 bpm for individuals aged 20-30) is a reasonable guideline.
Some advise against treadmill use on lower body days due to its impact and potential interference with resistance training. However, this interference may not be significant for those not engaging in heavy lifting. Alternatives like wearing warm, loose clothing or increasing the temperature en route to the gym can save time. However, these methods may negate the second key benefit of warming up: performance enhancement.
A comprehensive meta-analysis of 32 high-quality studies revealed that warming up improved performance across 79% of the examined criteria. While the study encompassed various sports, and warming up didn’t always enhance performance (17% of warm-ups showed a detriment, often due to unsuitable activity, excessive vigor, or duration), the overall trend suggests that warming up boosts athletic performance. This likely extends to strength and physique athletes, especially considering research demonstrating that warming up increases nerve impulse speed, muscle receptor sensitivity, and blood flow/nutrient delivery to muscles. It also enhances mental alertness and psychological readiness, fostering a more positive mood before lifting, likely due to endorphin release.
The term “mobility” often arises in this context, referring to the ability to move through a given range of motion. Assuming the relevant range of motion encompasses basic physique and strength movements (not gymnastics or Olympic weightlifting), a general warm-up can address most needs. Specific mobility issues can be targeted with individual drills and stretches, best prescribed on a per-person and per-diagnosis basis.
A three-stage warm-up is effective. The first is a 10-minute general cardio warm-up. The second stage, also part of the general warm-up, involves dynamic stretching. It’s widely accepted that pre-training stretching can negatively impact gym performance. However, the type of stretching matters. A comprehensive review found that static stretching resulted in numerous performance impairments, while dynamic stretching either had no effect or improved performance. Even static stretches might not impair performance if held for under 30 seconds per muscle, particularly in advanced trainees. Order also matters: if static stretches are followed immediately by dynamic stretches, the negative impact seems to dissipate. A sequence of four or five dynamic stretches for the relevant body part (lower body on leg days, upper body on upper body days) is recommended. Static stretches for specific areas needing flexibility/mobility improvement can be performed as needed for a maximum of 20-30 seconds before dynamic work, or at night before bed for extra focus.
Optionally, a quick foam rolling sequence can be included. Foam rolling has been shown to improve range of motion without reducing muscle activation. A quick 20-30 second roll focusing on tight areas usually suffices.
The final stage is the specific warm-up with progressive loading, pyramiding up to the working weight for the first exercise. For example, a bench press warm-up could involve the bar for 10 reps, 30% for 5 reps, 50% for 4 reps, 60% for 3 reps, 70% for 2 reps, 75% for 1-2 reps, and then the working set. This structured approach prepares the body for the demands of the workout.
