How to Warm Up Before Lifting Weights

Why Warming Up Matters

You wouldn't start your car in freezing weather and immediately floor it. Your body works the same way.

A proper warm-up increases blood flow to muscles, raises core temperature, improves joint lubrication, and activates your nervous system. Skip it, and you're leaving strength on the table—or worse, inviting injury.

The 3-Phase Warm-Up Protocol

Phase 1: General Warm-Up (3-5 minutes)

Get your heart rate up and blood flowing. Options include:

• Light rowing or cycling
• Jumping jacks
• Brisk walking on incline

Goal: Break a light sweat. You should feel warmer but not fatigued.

Phase 2: Dynamic Stretching (3-5 minutes)

Move your joints through full ranges of motion. Focus on areas you'll train:

Lower Body Day:

• Leg swings (front/back and side to side)
• Walking lunges with twist
• Hip circles
• Bodyweight squats

Upper Body Day:

• Arm circles (small to large)
• Band pull-aparts
• Push-up to downward dog
• Shoulder dislocates with band

Avoid static stretching before lifting. Research shows it can temporarily reduce power output. Save static stretches for after your workout.

Phase 3: Specific Warm-Up (progressive sets)

This is where you prepare for your actual working weight. Start light and progressively increase.

Example for a 315 lb squat:

• Bar only x 10 reps
• 135 lbs x 8 reps
• 185 lbs x 5 reps
• 225 lbs x 3 reps
• 275 lbs x 2 reps
• 295 lbs x 1 rep
• Working sets at 315 lbs

Key principle: More warm-up sets as you get heavier. The lighter sets should feel easy—they're not work, they're preparation.

Common Warm-Up Mistakes

1. Too much cardio - 20 minutes on the treadmill isn't warming up, it's fatiguing you.
2. Static stretching - Save it for post-workout.
3. Skipping specific warm-ups - Jumping straight to working weight is a recipe for injury.
4. Too few warm-up sets - One set with 135 before squatting 315 isn't enough.

How RepLog Helps

RepLog automatically suggests warm-up sets based on your planned working weight. The Plate Calculator shows exactly which plates to load at each warm-up increment, so you're not doing mental math between sets.

The Bottom Line

A good warm-up takes 10-15 minutes. That investment returns in better performance, reduced injury risk, and a longer training career.

Don't skip it.