The BEST Way To Warm Up Before Lifting

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Note that the title here is "best" way to do a pre-workout warm up and not "only" way to warm up before workout. You can certainly use other methods as well such as a light 5-10 minute cardio warm up and some dynamic stretching/mobility exercises if it suits your individual needs.⁣ However, the most effective way to prepare yourself for a given muscle building exercise is to perform the exercise itself.⁣ I recommend some type of weight acclimation approach where you start with a
lighter weight for slightly higher reps and then increase the weight while lowering the reps.⁣ Most people don't need anything too extensive here - I usually go with something along the lines of 50% x 8, 75% x 3 and then 100% x 1.⁣ Meaning if I was planning to lift 200 pounds for the first working set of a bodybuilding exercise, I'd warm up with 100 for 8 reps, 150 for 3 and then 200 for 1.⁣ This is just an approximate guideline but will work well in most cases. These sets should not fatigue you in any way - they are purely meant as a warm up to get you accustomed to the movement in preparation for the heavier muscle building sets. I usually only do this for the first major compound exercise for a given muscle group. So if I was training back and doing pull ups, rows and pulldowns, I'd only do the full acclimation sequence for the pull ups and then for the latter two I'd just do a few moderate weight reps to get a feel for the exercise.⁣
⁣
#fitness #gym #workout #buildmuscle #bodybuilding

[SeanNalewanyjShorts]

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[zalapski]

Weighted Back flips are the best warmup.

[salakiadam]

I think most people should do a few mintues of mobility work to not have popping joints and not feel tight then a few weight acclemation sets.I've been doing this for years and it works really well for me

[SeanNalewanyjShorts]

Note that the title here is "best" way to warm up and not "only" way to warm up.⁣
⁣
You can certainly use other methods as well such as a light 5-10 minute cardio warm up and some dynamic stretching/mobility work if it suits your individual needs.⁣
⁣
However, the most effective way to prepare yourself for a given exercise is to perform the exercise itself.⁣
⁣
I recommend some type of weight acclimation approach where you start with a lighter weight for slightly higher reps and then increase the weight while lowering the reps.⁣
⁣
Most people don't need anything too extensive here - I usually go with something along the lines of 50% x 8, 75% x 3 and then 100% x 1.⁣
⁣
Meaning if I was planning to lift 200 pounds for my first working set of an exercise, I'd warm up with 100 for 8 reps, 150 for 3 and then 200 for 1.⁣
⁣
This is just an approximate guideline but will work well in most cases. These sets should not fatigue you in any way - they are purely meant as a warm up to get you accustomed to the movement.⁣
⁣
I usually only do this for the first major compound lift for a given muscle group.

So if I was training back and doing pull ups, rows and pulldowns, I'd only do the full acclimation sequence for the pull ups and then for the latter two I'd just do a few moderate weight reps to get a feel for the exercise.⁣
⁣
What does your typical pre-workout warm up generally look like?⁣ 👇🏻

[yoonglenoodle]

Adding mobility work to my warm-up helped get rid of my hip pain when squatting.

[gregwestphal]

I do mostly dynamic stretching and warm-up sets, as I found I needed it in my mid/late 40s.

[wyldeyouth]

As fantastic as this guy is, giving us info on how to do thing properly, I am amazed at how much I was doing right! Feels so good :)

[pablov]

Yeah, thas is common sense...My warm up has almost always (body weight exercises being the exception for obvious reasons) consisted in the exercise I am about to perform but with lighter weights and many reps, 20/30 and ending far from failure... I always considered myself a weird case, nice to know I was not so...It means a lot to me to hear it from Sean

[GabrieleirbaGabrieleirbag]

The problem with a lot of these fitness advice is that it's just too black and white "do this, don't do that" the truth is do what fits you best, if foam rolling or stretching makes you fell good before a workout then go for it.

[coopercranfill]

Something I’ve done that’s honestly helped is hopping in the sauna for 5 minutes or so before a workout. Especially on leg days where my knees will be stressed it’s nice to get the joints and muscle warm in the literal since before training

[robertocavazos]

Sean, thank you for all your insight to weight loss and no BS approach to muscle gains. I ve taken this approach with training as a newbie and haven't suffered injury yet. Please keep posting optimal techniques for gains and weight loss.
Your transformed follower.

[FitBertSE]

I've been doing this since I started working out, and in almost all cases it works. Usually the only thing I incorporate other than warmup sets is about 10 minutes on the bike before doing any type of squats, this has reduced the amount of joint pain I experienced significantly, and definitely something I would reccomend people to experiment with if squats hurt your knees.

[carlosmantilla]

I find most important is to raise body temperture and then the movement

[GodSpeed]

I use foam rollers to losen up my back sometimes yet I stopped stretching and left it for afterwards and just did more warm ups, that has helped my routines.

[teodortodorov]

I think your content is great and I love the fact that you're pointing the b.s. especially on this topic

[carduran_]

I first warmup my joints, and then start performing the exercises without load

[AnimeQuote]

My buddy who's a gym instructor told me the same thing too. When I first started out, I asked him is it necessary to do all this cardio, mobility & stretching work? He told me it's not necessary at all & could hinder your actual workouts later. Just use lighter weights to start performing the actual workout or if it's an assisted machine, then start off weightless. Glad to see you having similar sentiments!

[Мэтью-ъл]

Mmmm I disagree to a certain extent. Dynamic movement and mobility work before sets are always good, and LISS stairs before deadlift or squat has always helped prime my hamstrings and hips.

[KillerGnutt]

5-10 mins of mobility and light core work (have a back issue and feels like this helps me) and then on to a few warm up sets before the main lifts.

That what I do, works good for me.

[paorutoo]

Mobility work and self-myofascial release as warmups aren’t bad if used correctly, overall dmp in different planes at a low intensity and or movement preparations are best. The purpose for a warm-up is to prime the cns, increase internal temp, and increase hr and bp