It’s common to feel uncertain about what to do before a strength workout. With so many different recommendations out there, it’s easy to get confused — and even easier to put off your workout altogether.

To help simplify what a warm-up routine looks like, here is a list of dos and don’ts of warming up for an effective strength training session.

The Dos

1) Do move your body with a low intensity form of exercise for 5 minutes to quite literally warm yourself up

The first half of an effective warm-up session is warming our bodies up. When our bodies are warmer, our muscles work more efficiently and we have more mobility in our joints and elasticity in our soft tissue structures (think muscles, tendons and ligaments). Because of this, completing any type of low intensity movement before a strength workout is helpful. This can look like walking, slow running, cycling, elliptical use or a body weight exercise circuit at a slow pace. 

Complete your choice of low intensity movement for at least 5 minutes, or until you start to feel a light warmth throughout your body.

2) Do complete movements that replicate the specific movements of the strengthening session

The second half of an effective warm-up is completing the movements of the workout, but at an easier intensity than is programmed in the workout itself. This prepares our body to efficiently carry out the movements and work it will be doing. It also prepares our body and mind to work together to complete the exercises at the moderate-to-hard intensity level that strengthening exercises involve. 

This does not need to be complicated. It most frequently will mean completing the movements of the workout, with no weights or lighter weights prior to completing the weights prescribed for main strength workout. 

For example, if you’re doing back squats, start with 5-8 squats with no weight, then move to 5-8 reps with just the bar (45 lbs) and then finish with 2-4 reps with a lighter load (e.g., 65-75 lbs) before moving on to your working set.

3) Do focus on areas of recent or ongoing injury 

The difference in elasticity, mobility and load tolerance of warm joints and tissues versus cold is exaggerated while an injured region is in the process of repairing and rebuilding. Because of this, it can be useful to complete comfortable movements specifically involving the area of concern. 

An example of this would be completing 5 minutes of cycling on a stationary bike prior to a lower body workout if you are managing and rebuilding from a knee injury.

If you do have a specific area of concern and are not sure what warm-up movements will best prepare you for workouts, seeking individualized advice from a physiotherapist experienced with strength training can be helpful.

The Don’ts

1) Don’t overcomplicate your warm-up

I have seen in gym settings and heard for training partners and physio patients of warm-up routines that are almost as long as the workout itself. Sometimes with multiple forms of rolling, stretching and engaging multiple movement patterns and muscles. 

If this sounds familiar and I am describing a routine that works for you, that is amazing! Everyone is different and if this type of routine works for you then stick with it!

If this style of long and complicated routine is something you’ve seen and wondered about, let me set the record straight. Longer and more complicated warm-ups are rarely the best warm-up. This is especially true if you are new to strength training.

You can toss the long list of warm-up exercises to the side and shift to 5 minutes of low intensity movements and a few repetitions of the movement you will be doing during your workout.

2) Don’t tire yourself out during your warm-up

Your warm-up should leave you feeling ready for the workout ahead, not fatigued. If you’re spending too much time on warm-up exercises or pushing too hard, you risk wearing yourself out before your strength training session even begins.

To avoid this, keep the intensity of your warm-up low and manageable. You should be able to breathe easily and carry on a conversation throughout.

3) Don’t stress if you don’t always complete a warm-up

Situations when a warm-up makes the biggest difference in the safety and effectiveness of a workout are when a workout is requiring a maximal effort of speed or power. If you are testing your 1 rep maximum of back squats, a warm-up is important to be able to move the heaviest weight possible in the safest way. When doing max speed sprinting, or seeing how close your vertical jump is to the NBA players a warm-up will play an important role.

For the majority of strength workouts, completing a warm-up can be helpful, but is not essential. (That may be shocking to read when written by a physiotherapist). For beginners or those returning after a break, it’s more important to stay consistent with your strength training than to stress over a perfect warm-up. Focus on building your strength and confidence in the gym, and over time, you can incorporate a warm-up routine that works for you.

In Summary:

• Do spend at least 5 minutes of low-intensity exercise to literally warm up your body. 

• Do perform lighter versions of your main exercises to prep your muscles for the work ahead. 

• Do focus on specific warm-up movements for any areas with current or recent injury.

• Don’t overcomplicate your warm-up with lengthy routines.

• Don’t complete a warm-up routine that has you fatigued for your main workout.

• Don’t let lack of time, energy or uncertainty about your warm-up get in the way of your strength workout.

For help in building your strength training warm-up routine after an injury, you can reach out to one of our amazing physiotherapist.