How to warm up for lifting weights

Let’s face it, warm-ups are the least sexy part of a lifting session but it’s important not to skip it. This post will cover the why and how of warming up specifically for lifting. Let’s get into it.

Why warm-up?

• It can increase performance
• It can reduce injury
• It prepares the body to get into the positions required for the movements in the session
• It can give you time to prepare mentally

 

How to warm up for lifting

There are only two things that need to happen:

• Increase your temperature
• Prepare your muscles and body for the activities required.

There are many ways to do this and it can be individual to the person. Here’s a simple structure to follow:

1. 5 minutes of light cardio to increase your body temperature (this could be light jogging, skipping, star jumps etc)
2. 3 minutes of dynamic stretches and mobility (this could arm circles, leg swings etc)
3. Before each exercise do warm-up sets.

 

Warming up to working sets

The number of warm-up sets required depends on how hard and heavy the first working set is. Always remember the warm-up sets are intended to get you ready without exhausting yourself for the exercise. So I’ve given a few examples.

 

Warming up to a 1-5 rep working set

(4 set version)

• 10 reps with an empty barbell.
• 5 x 50% of the weight planned for the first working set
• 1-3 x 70% of the weight planned for the first working set
• 1-2 x 90% of the weight planned for the first working set
• Now do your first working set

 

Warming up to a 1-5 rep working set

(5 set version if you are a stronger lifter)

• 10 reps with an empty barbell.
• 5 x 50% of the weight planned for the first working set
• 1-3 x 70% of the weight planned for the first working set
• 1 x 82% of the weight planned for the first working set
• 1 x 92% of the weight planned for the first working set
• Now do your first working set

 

Warming up to a 6+ rep working set

• 10 reps with an empty barbell.
• 1/3 of the reps of your working set x 60-70%
• 1/3 of the reps of your working set x 80-90%
• Now do your first working set

Small isolation movements

(Bicep curls etc)

• No warmup sets are required. Often these are at the end of the workout so the muscles are already warmed up.