Educational content, not medical advice.
Use this 6-8 minute warm-up before lifting at home or in a gym.
Goal: get warm, move the joints you will use, wake up your trunk, then ease into the first hard set.
Warm up, then lift
Make the first set feel normal
A warm-up is just an on-ramp.
First, get a little warm. Then move the joints you will use. Then do a lighter version of your first lift.
By the time the real set starts, your body should feel switched on, not surprised.
Try this
1. Get warm first — 2-3 minutes
Pick one:
- brisk walk or incline walk
- easy bike or rower
- march, step-ups, or light jump rope
Aim for mild heat and slightly faster breathing. More awake, not tired.
Try this
2. Shoulders and upper back — 1 round
Do 6-8 reps of each:
- arm circles forward and back
- reach-and-rotate
- wall slides or scap push-ups
Pressing and pulling feel cleaner after this.
Try this
3. Open the hips and ankles — 1 round
Do 6-8 reps of each:
- front-to-back leg swings
- split-stance ankle rocks
- slow squat-to-stand reps
Sticky range? Make it smaller and smoother. Do not force a cold stretch.
Try this
4. Wake up trunk and glutes — 1 round
Use this combo:
- 8 glute bridges
- 6 dead bugs per side
Or keep it tiny: 20-second bear plank.
Goal: feel braced before the first work set.
Try this
5. Rehearse the first pattern — 1 easy set
Match the session:
- squat/lunge day: 8 bodyweight squats
- hinge day: 8 empty hip hinges
- press/pull day: 8 very light reps
Rehearse the pattern you are about to train.
Try this
6. Ramp up before the first hard set
For the first loaded exercise:
- set 1: 8-10 easy reps around 40-50%
- set 2: 4-6 reps heavier
- set 3: 2-3 crisp reps if the day is heavy
Feel *more ready*, not more tired.
Key idea
The warm-up template
Use this order:
- 2-3 minutes easy pulse raise
- 1 round dynamic prep
- 1 round trunk/glute activation
- 1 easy rehearsal set
- 1-3 ramp-up sets
Sharp or worsening pain? Reduce range, reduce load, or skip it today.