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:
- 5 minutes of light cardio to increase your body temperature (this could be light jogging, skipping, star jumps etc)
- 3 minutes of dynamic stretches and mobility (this could arm circles, leg swings etc)
- 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.
