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Warm Up Before Weight Training

Warm Up Before Weight Training

How Important Is The Warm-Up Before Weight Training? The warm-up before strength training is often underestimated.

In this article. you will find out why every athlete (and non-athletes) can benefit from a short, targeted warm-up before the workout and what you should pay attention to.

What Is A Pre-Workout Warm-up?

Warming up before a workout is often seen as a waste of time and effort. There are good reasons for a warm-up before training:

Injury Prevention

Muscles that are well supplied with blood are more flexible and the internal friction of the muscle fibers is reduced.

A warm-up causes the body to produce more synovial fluid in the joints.

As a result, the articular cartilage increases in size and can withstand much higher loads.

In addition, your tendons and ligaments become more elastic, which reduces the risk of strains and torn ligaments.

If you also practice the upcoming movement sequences cold, i.e. without weight, you are well prepared for the upcoming training session and the risk of injury is reduced.

Improves Sporting Performance

The second reason for a targeted warm-up is increased performance.

In almost all types of sports, and increased body temperature improves performance for subsequent activities through a sensible warm-up program.

Physiological reasons for this include better stimulus transmission and transmission, as well as increased blood circulation and the associated better supply of nutrients to the muscles.

So, in strength training, the right warm-up can get you moving more weight, and in fast-paced sports, warming up can shave off a few seconds.

Especially in competitions, you have a better chance of winning with the right warm-up exercises.

Mental Preparation

Increase In Body Temperature

The name says it all, a warm-up leads to an increase in overall body temperature.

This is of enormous importance for your body since all physiological reactions in the body can take place effectively.

A warmed muscle is supplied with oxygen and nutrients more efficiently.

The muscles can handle more weight and work more efficiently. Your body can perform at its best this way.

Stabilization Of The Cardiovascular System

The warm-up program increases the heart rate and blood pressure. Your heart pumps more blood throughout your body, faster than normal.

Blood depots, such as the liver and digestive tract, make more blood available to your organs and muscles.

This in turn increases the supply to the muscles and the associated removal of metabolic waste products such as lactate.

Your muscles will not acidify so quickly, which, for example, prevents nasty sore muscles.

How Do You Warm Up Properly?

How Do You Warm Up Properly?

A good warm-up routine doesn’t have to be unnecessarily long, but it should be purposeful well planned, and executed.

It is advisable to divide this into a general and a specific warm-up.

The general warm-up aims to stimulate the cardiovascular system and slightly increase body temperature.

For this, light to moderate loads in the form of running, cycling, cross trainers, jumping rope, or similar are usually used.

Warm-Up Before Strength Training

The warm-up before strength training should be designed for the subsequent load.

The exercises should be carried out with little weight at first and then with increasing weight.

On the one hand, this improves the connection between the nerves and the muscles, making the movement pattern easier.

On the other hand, blood circulation, production of synovial fluid, and warming of passive structures are promoted.

Exercises for warming up are therefore no different from the actual exercises in training or competition.

These are only performed at a lower intensity during the warm-up.

Tips For Warming Up In Strength Training

In order to make the warm-up an indispensable factor for training success you shouldn’t just kick-off, but heed a few tips:

Start Slow

Keep it slow – You should slowly increase the intensity of your warm-up program and start with the large muscle groups, such as legs and buttocks. This way you will warm up faster.

However, this means not accelerating too much and not wasting your energy prematurely. You still need your power for the actual training.

Go straight to the actual training after the warm-up, as the blood flow to the muscles decreases again quickly.


Of course, your warm-up program always depends on what and how you want to train afterward.

Before training, we always recommend a general warm-up with a light cardio program of between 10 and 15 minutes to get going.

This increases the body temperature and accelerates metabolic processes. However, intense full-body strength training requires a specific warm-up.

Here you should do the upcoming exercises with little weight and a high number of repetitions in order to get a feeling for the movement sequences and to prepare the muscles.

Avoid Stretching

Warming Up Before The Workout – The Most Important Things:

General Warm-Up:

  • Duration: approx. 5 – 15 minutes
  • Intensity: light to moderate
  • Movement: free choice (e.g. running, cycling, or jumping rope)
  • Aim: to boost the cardiovascular system and slightly increase body temperature

Specific Warm-Up:

  • Duration: approx. 5 – 15 minutes
  • Intensity: light to moderate (training performance should not be reduced by pre-fatigue)
  • Movement: coordinated with the following exercises in training
  • Aim: Improvement of the connection between nerves and muscles; promoting blood circulation; production of synovial fluid; Heating the passive structures


A warm-up program consists of low-impact exercises that prepare the body for upcoming training stimuli.

A distinction is made between the general warm-up, such as cardio units on a treadmill, cross trainer, and the like, and the specific warm-up, which specifically prepares your muscle groups for strength training.

But is it really necessary to warm up now? Yes, absolutely, because the warm-up fulfills a lot of neuromuscular and organic purposes that optimize your training and prevent the risk of injury!

All in all, a sensible warm-up routine, consisting of general and specific warm-ups, offers both injury prevention and an increase in performance – both are important aspects of the sport that should by no means be neglected.

A warm-up does not have to cost a lot of time or energy. In just a few minutes with little effort, the body can be prepared for the upcoming stress.

After warming up, you are well prepared for your training session.

For an all-around successful workout, you should definitely plan time for a corresponding cool-down.

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