Warm up before lifting with about 5 minutes of light cardio, a few dynamic mobility drills, and warm-up sets that build up to your working weight. A good warm-up lowers injury risk and improves your performance.
Why warming up matters
A warm-up raises your body temperature, primes your joints and muscles, and dials in your focus, so you lift better and safer from your first working set.
A simple warm-up routine
- 5 minutes light cardio: raise your heart rate and temperature.
- Dynamic mobility: a few drills for the joints you are about to train.
- Warm-up sets: start light and build up to your working weight over a few sets.
Warm-up sets are the key part
For each main lift, do a few progressively heavier sets before your working weight. This grooves the movement and prepares your nervous system. See progressive overload.
Do not overdo it
A warm-up should prepare you, not tire you out. Keep it efficient so you save your energy for the working sets.
Come in focused
Warming up is also mental. Take it as the time to lock in. A pre-workout, taken 20 to 30 minutes before, has you energised and focused by the time you start. See how to take pre-workout.
Frequently Asked Questions
How should I warm up before lifting?
Do about 5 minutes of light cardio, a few dynamic mobility drills, and warm-up sets building up to your working weight.
Are warm-up sets necessary?
Yes, especially for heavy lifts. They groove the movement and prepare your body, lowering injury risk and improving performance.
Should I stretch before lifting?
Dynamic mobility is better than long static stretches before lifting. Save longer stretching for after your session.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. PUROX is a food supplement; follow the recommended serving.
