We get it - when you’re having a busy day and just want to get in and out of the gym as quickly as possible, it can be tempting to think the warm-up isn’t worth your time. But in fact, warming up may just be the most important part of your whole workout.
Warming up sets the stage for better performance and helps protect you from injury. By increasing your body temperature (hence the name) and getting blood flowing to your muscles, you’re prepping your joints, muscles, and nervous system for the intensity of strength training.
Below, we’ll dive into the variety of benefits of warming up, and what happens if you skip it.
Performance enhancement
Increased Blood Flow: Warming up dilates blood vessels, delivering more oxygen to your muscles for better performance. This improved blood flow allows you to lift heavier and perform more reps.
Better Mind-Muscle Connection: Warm-up sets give your mind time to focus on muscle activation, which helps you stay in control and recruit the right muscles when the load increases later in your workout. This is key for getting the most out of your workouts, as well as preventing injury.
Improved Technique: Starting with bodyweight movements or light weights gives you a chance to dial in your form before moving on to heavy lifts. Then, you’ll be more likely to maintain good habits that carry over when the weight gets heavy and challenging.
Injury prevention
Increased Flexibility and Range of Motion: Dynamic stretches improve flexibility, allowing your muscles and joints to move through a full range of motion. This reduces the risk of strains that can occur when muscles are cold and inflexible.
Joint Lubrication: Warming up stimulates the production of synovial fluid, which lubricates your joints and reduces friction. This not only enhances mobility but also helps protect against joint-related injuries during heavy lifts.
Nervous System Preparation: Your nervous system plays a critical role in coordinating powerful, efficient movements. Warm-up sets give it time to "wake up" and begin firing signals to your muscles, improving coordination, stability, and reaction time under load.
Reduced Muscle Soreness: Getting blood flowing to your muscles before training helps them handle stress more effectively. Warming up can decrease the level of post-workout soreness you experience since your muscles are better prepared to handle the exertion of your workout.
What happens if you don't warm up?
Jumping straight into heavy lifting without a proper warm-up is a recipe for injury and underperformance. You may struggle to lift as much weight or complete as many reps as you’re actually capable of. Think of it like starting a car on a cold morning: it might get going, but it won’t run smoothly until the engine warms up. Your body works the same way.
Types of warm-up exercises:
Dynamic Stretching: This consists of controlled, active movements going through a full range of motion. Think high knees, butt kickers, and arm circles. These movements help activate key muscle groups and improve mobility.
Light Cardio: Cardio like jogging, jumping jacks, or squat jumps increase your heart rate and core temperature, preparing your body for more intense effort.
Specific Warm-up Sets: Doing a few sets of a lift in your program but with lighter weight helps you grasp the movement pattern, activate the right muscles, and mentally prepare for your working sets.
While it might feel tempting to skip the warm-up and dive straight into your workout, taking just a few extra minutes to prepare your body pays off. If you’re interested in learning more about the benefits of warming up, as well as the overall structure of our workouts at Rise and why we believe so much in what we do, we’d love to chat with you. Head here to schedule a Fitness Consultation - which is 100% free - with one of our expert coaches.