By Georgina D’Abreo ·
A good warm-up raises your body temperature, wakes up the muscles you are about to use and rehearses the movements you are about to load. It is the cheapest performance boost in the gym.
What a warm-up should do
- Raise your heart rate gradually.
- Take your joints through their range of motion.
- Activate the muscles you plan to train, especially the glutes and upper back.
- Rehearse your first lift with lighter weight.
A simple 10-minute routine
- Easy cardio for 3 minutes (bike, rower or brisk walk).
- Cat-cow and thoracic rotations, 8 reps each.
- World’s greatest stretch, 5 per side.
- Glute bridges and band pull-aparts, 12 reps each.
- Two to three ramp-up sets of your first exercise, building to your working weight.
What to skip
Long static stretches right before heavy lifts can dull performance. Save those for after training or a separate mobility session.
Make it a habit
Ten minutes feels like a lot until you notice how much better your first working set feels. Treat the warm-up as part of the workout, not a bonus.
General fitness education only. Not medical advice. Speak with your doctor before starting a new training or nutrition program.