Reduce injury and improve your workouts by learning how to warm up before lifting weights. Though it’s easy to skip your warm-up when you’re short on time, the benefits of just five strategic minutes makes it worthwhile.
As a Certified Strength Coach, I know the benefits of warming up and have always put in the effort for a few exercises. However, as a busy mom of three in which every minute counts, I’ve also skipped a lot too.
However, the truth is that just a few exercises can drastically improve your workout and your mobility afterward (so does fueling up with high-protein, dessert-like snacks!). So, if you’re on the fence, know that even a 3-minute warm up is helpful (this goes for how to warm up before running too).
Benefits Of Warming Up Before Lifting
If you’re thinking that a quick warm-up only prepares you for the lift itself, you’re wrong. Below are a few amazing reasons to implement a proper routine.
Range of motion: Warming up helps you get a better range of motion on your lifts which in turn helps you build strength.
Mobility: Some drills should be worked in to help you develop mobility and flexibility in your real life, not just while lifting. These mobility drills are great for pre-habilitation (like beginner hip mobility drills and thoracic spine exercises!).
Reduced injury risk: Giving your muscles some light work before the big work makes it so that you’ve less chance of injuring yourself by “too much too soon”.
Mental game: If you struggle to start your workout the warm-up is even more important because it gets your head in the game and ready to lift.
Learn more about the effects of warming up and why it can help increase blood flow, improve your performance, and generally get you better at your sport.
Types Of Warm Up Exercises
There are three main components to a warm-up, you’ll want to focus the most on the second area and choose multiple exercises from the list to will help you reap the benefits and get stronger.
Cardio Exercises
Cardio exercises are a great way to kick off the lifting workouts and help your mind adjust to the workout at hand while increasing your body’s temperature. Some basics include:
- March in place
- Light treadmill walk
- Stepping jacks
- Bodyweight squats or lunges
Dynamic Mobility Exercises
These exercises are the juiciest part of a warm up and should be the ones you do the most. Unlike static stretching in which you hold a position, these exercises take an area of your body through a full range of motion while you’re moving. Below are some of the dynamic mobility drills I use the most with my SMASH Fit For Life clients.
- Froggy rotations
- Figure 4 reaches
- Figure 4 get ups
- Figure 4 band assisted stretch
- Figure 4 external rotation
- Tall kneeling thoracic roations
- Wall pulses
- Hip circles
- Downward dog shoulder taps
- I-Y-T exercise
- Horse stance rotations
- Side lunge with rotations
- Squats with internal rotations
Specific Muscle Engagement
For these exercises, you need to cater them toward what you’re working on that day. If you know you’ll be doing a lot of upper back exercises, target the shoulders and back muscles. For any lower body work, you’ll want to light sets of your squats, bridges, or variations.
Lightly target the muscle group you’ll be working on and then perform 1-2 light sets of your heaviest exercise to finish the warm-up.
Quick & Easy Warm-Up Before Lifting
Below is a warm-up that works for just about any athletic performance. It's simple, has minimal equipment, and only a few exercises.
It includes some dynamic stretching and basic movement and works before weight lifting, circuit workouts, or aerobic exercise. Basically, it hits all major areas and gets your body ready to work out at home.
Perform all the exercises for 30 seconds
| Cat Cow | 30 seconds |
| Thoracic Rotations | 30 seconds/side |
| Lunge With Rotation | 30 seconds/side |
| Plank Squat | 30 seconds |
| Reverse Table Top Squat | 30 seconds |
| Side Lying Hip Raise | 30 seconds/ side |
Other Fitness Tips You’ll Find Helpful
- Everything you need to know about working out at home
- The best bodyweight exercises
- Squat variations for wicked results
- Lunge variations for strong legs
- Glute training 101
- Mobility drills for upper back tightness
- How to get started with strength training
- Follow along home workouts
- Fitness tips you need
Ditch the All-or-Nothing Trap
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FAQs
Static stretching is best saved for when you are already warm and can take your muscles into a deeper position. Thus, it's best to use static stretches for your quadriceps, hip flexors, hamstrings, and chest muscles at the end of your workout.
Spending 4-7 minutes warming up before each workout session is plenty of time when done correctly. Use exercises that mimic the movements you'll be using with a combination of dynamic stretches and basic exercises.
Lex @ Flecks of Lex says
I loved the warm-up video! I have to start incorporating those warm-up squats where you grab your toes into my warm-up. I bet my hamstring will love it!
fitasamamabear says
Glad you liked it! Yea the squat stretch feels awesome on the glutes and hamstrings- it's one of the ones I actually like!
Atim at EffiFit says
I'm glad I'm not alone in my lack of love for a warm-up. I actually learned some good warm ups and warm skills from Crossfit!
fitasamamabear says
You are definitely not alone! Yea crossfit would have a lot of good dynamic movements- glad you're making use of them!
aareeba says
I always workout at home as am comfortable being at home and these are some really helpful tips 🙂
fitasamamabear says
Glad they're useful! I love working out at home- it makes it so much easier to stick with a routine!
Beth Davidson says
I feel like I run out of time for any workouts right after I finish the warm ups. Or maybe I'm just really lazy, it's hard to say. 🙂
Imen says
Thank you for sharing! I'll have to try these soon!
fitasamamabear says
Enjoy!
Christine says
Such a great reminder to warm up and I have to admit that I NEVER do. Thanks for sharing! Funny that I came across your post today since I contacted you last night because I nominated you for the Blogger Recognition Award. 🙂 Just in case you missed it, read it here https://www.fortheloveofteachers.com/bloggers-recognition-award/ and you'll know what to do next. Congrats and enjoy!
Christine at For The Love of Teachers
fitasamamabear says
Haha thanks for following Christine! I used to hate warming up too- I thought it was so boring haha but it so beneficial once you go about it the right way! And thanks for the nomination 🙂
Gillian says
I did a course on warming up with dynamic stretching. What a difference it made for me and the players I coaches. Its a great routine for getting your head in the right place for training or a game.
fitasamamabear says
It is! Especially when it comes to athletes, jumping into a game or a workout with a half ass warm up (some basic jogging/jumping) is a sure fire way to have a crappy game or an injury.
melissa chataigne says
Such a great reminder! I think we want the results without getting prepped. Thanks for this. Sharing with my hubby! xx
fitasamamabear says
Glad I could be of service! I used to hate warm ups so I needed the reminder sometimes too 🙂
Cristina says
Every since middle school, our teacher insisted on warming up properly. I'm so grateful I kept her piece of advice. It cand up pretty painful if you don't warm up.
fitasamamabear says
It is painful! I used to hate warms ups because I thought they pretty much consisted of running and jumping jacks.. but there's SO much more to it (I guess fifteen years of learning will teach you some things lol)
Lost With Liv says
Thanks for sharing! There's so many ways to get a great work out in without having to go to the gym. I'll have to try these soon! 🙂
fitasamamabear says
Good luck and enjoy!