💡 Quick Summary
Warming up the right way helps you lift better, stay safer, and perform stronger. The best warm-up includes:
- General movement to raise your core temperature
- Dynamic mobility drills for your target muscle groups
- Ramp-up sets using progressive weight loads
Do you actually warm up properly? Many lifters either skip warm-ups or do random stretches that don’t prepare them for heavy lifts. A proper warm-up can increase strength, improve mobility, and prevent injuries.
Step 1: Start with General Movement (2-5 min)
- Light cardio (e.g., jump rope, rowing) for 2-3 minutes
- Dynamic stretches (arm circles, leg swings)
- Foam rolling (optional)
Goal: Increase blood flow & joint mobility.
Step 2: Perform Dynamic Warm-Up Movements (5 min)
- Squats or lunges (for leg days)
- Banded shoulder rotations (for upper body)
- Cat-cow stretch (for spine & core activation)
- Hip openers & thoracic twists
Avoid static stretching before lifting—it can reduce power output.
Step 3: Use Ramp-Up (Adaptive Warm-Up Sets)
- Perform progressive warm-up sets before heavy lifts
- Increase weight gradually (50% → 70% → 85% of working weight)
- Reduce reps as weight increases
Example – Squat Warm-Up Plan:
- 50% of working weight x 8 reps
- 70% of working weight x 5 reps
- 85% of working weight x 3 reps
Want a smarter warm-up? Use Adaptive Warm-Up Sets in Volym to generate optimal ramp-up weights automatically.
10-15 minutes is ideal. Longer if lifting heavy, shorter for lighter workouts.
No! Skipping warm-ups increases injury risk and reduces strength output.
Dynamic stretching is good; avoid long static stretches before lifting.
Yes! Upper body, lower body, and full-body days require different movements.
At minimum, do 2-3 ramp-up sets with lighter weight before your first exercise.