The 8-Minute Warm-Up Before Lifting
A quick, effective warm-up routine to prepare your joints and muscles before heavy training.
A good warm-up raises your body temperature, wakes up your muscles and rehearses the movements you are about to load. It takes less time than most people think.
Step 1: Raise your heart rate (3 minutes)
Use light cardio such as a brisk walk, rowing machine or jumping jacks. You should feel warm and breathe slightly harder, but not tired.
Step 2: Mobilise (3 minutes)
- Arm circles: 10 each direction
- Cat-cow: 8 reps
- Hip circles: 8 each way
- World's greatest stretch: 4 per side
- Bodyweight squats: 10 reps
Step 3: Ramp up (2 minutes)
Do two or three light sets of your first exercise. For example, if you are squatting 100 kg, do one set with the empty bar, one with 50 kg and one with 75 kg. Add weight in steps and keep reps low so you do not tire yourself.
Should you stretch before lifting?
Long static stretches right before heavy lifting may reduce power for some people. Save longer stretching for after your workout or for a separate session.
If a joint hurts during warm-up and does not improve, change the exercise or stop and ask a professional. A warm-up is meant to prepare you, not to push through pain.
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