Warming up is where beginners skip time and advanced players overdo it. This article defines what the evidence shows as an optimal warm-up: enough to prepare the body without compromising main workout performance.
Why heat
Direct answer: Warming up raises muscle temperature (improves contraction), increases blood flow, lubricates joints, activates the central nervous system and prepares movement patterns. Result: better performance and lower risk of injury, especially at high loads.
Optimal heating structure
Phase 1: General cardio (3 to 5 min)
- Treadmill fast walk/light jog
- Bicycle at moderate resistance
- Elliptical at a comfortable pace
Objective: increase heart rate and body temperature.
Phase 2: Dynamic mobility (2 to 4 min)
Active movements that mobilize joints in the pattern of the day’s training.
For leg day:
- Bodyweight squats (2x10)
- Hip mobility (world’s greatest stretch)
- Ankle circles
- Lunge with rotation
For push day:
- Shoulder rotation with belt
- Arm circles
- Scapular flexion
- Cat-camel
For pull day:
- Band pull apart (2x15)
- Scap pull-up
- Dead hang 10s
- Thoracic rotation
Phase 3: Warm-up sets (in the main exercise)
Example for squats with 100 kg:
- Empty bar 20 kg × 8
- 40 kg × 6
- 60 kg × 4
- 80 kg × 2
- 100 kg × first work set
Between 2 and 4 warm-up sets in the main compound exercise.
Stretching: what to say
Static before training
- Evidence shows acute drop in strength (5 to 10%)
- Effect is greater in stretches >60s per group
- Short, light stretches have little impact
- In general: avoid prolonged static stretching immediately before strength training
Static after training
- Does not interfere with hypertrophy gains
- Amplitude gain over time
- Post-workout relaxation
Stretching on separate days
- Ideal for those who want to gain significant breadth
- 10 to 20 min sessions, 2 to 3x per week
Dynamic vs static mobility
| Feature | Dynamics | Static |
|---|---|---|
| Timing | Before training | After or separately |
| Movement | Active and controlled | Stopped |
| Duration | 5 a 15 rep por exercício | 30 a 60s por posição |
| Objective | Preparation | Gain in amplitude, relaxation |
| Effect on strength | Neutral or positive | May reduce if prolonged |
Warming up for different workouts
Heavy strength training (1RM, 3x3, 5x5)
- 15 min total
- Cardio 5 min
- Mobility 3 min
- 4 progressive sets of exercise
Standard hypertrophy training (3x8-12)
- 10 min total
- Cardio 3 min
- Mobility 2 min
- 2 to 3 progressive sets
Cardio/HIIT training
- 5 to 8 minutes
- Light version of the main exercise
- Specific mobility
Mobility training or yoga
- 5 min light cardio
- The mobility part begins
Myths
“Stretching prevents injury.” Evidence is weak. Load control and technique are bigger predictors.
“I have to sweat before training.” Sweating is a consequence; The goal is muscle temperature and activation, not sweating.
“Long warm-up is better.” Going beyond 15 minutes is tiring before the real workout.
“Skip heating on a bad day.” Worst possible savings. 5 minutes of quick warm-up + 1 reduced series is better than nothing.
“Specific warm-up is cool.” Specific hip activation before squatting, for example, improves pattern and reduces compensation.
Common mistakes
Do cardio for 20 minutes as a “warm-up”. This becomes a cardio session, not a warm-up. Tired.
Skip warm-up sets in the main exercise. First heavy set without warming up is where most injuries occur.
Stretching statically for 2 minutes before squatting. Reduces stability and momentary strength.
Do not warm up in morning training. Body is more rigid; needs more heating, not less.
Repeat identical warm-up for every workout. Leg day requires different mobility than shoulder day.
Tips used by personal trainers
- Cold day = longer warm-up (15 min); hot day = shorter warm-up (8–10 min)
- Student with old joint pain: dedicated mobility in this joint, 3 extra minutes
- At very heavy loads (>90% 1RM), warm-up sets are 4 to 6
- Incorporate band pull apart and face pull as standard on any pushing day
- Note on days with poor performance — often it’s insufficient heating
Complete routine example
Heavy bench press day (85% 1RM):
- Treadmill walk 4 min
- Arm circle 10 rep each
- Band pull apart 2x15
- Face pull light 2x12
- 2x8 floor bending
- Empty bar 8 rep
- 40% load 6 rep
- 60% load 4 rep
- 75% load 2 rep
- 85% load: first series of work
Total time: 12 to 15 min. Body is ready for heavy load.
Key Points
- Warm-up: 8 to 15 min with light cardio + dynamic mobility + progressive sets
- Prolonged static stretching, not before strength training
- Specific mobility for the day’s training improves performance
- Do not skip warm-up sets in the first exercise of the group
- Adjust duration according to ambient temperature and load
Additional reading: