Warm-up
A good warm-up raises temperature, rehearses the movement pattern, and reduces the chance of a rough first working set.
General structure (8–12 minutes)
- Pulse raiser (2–3 min) — easy bike, row, or brisk walk.
- Dynamic mobility (2–3 min) — arm circles, hip openers, bodyweight squats, thoracic rotations.
- Activation (optional, 2 min) — glute bridges, band pull-aparts, light core bracing.
- Ramp-up sets for your first big lift — empty bar → light → moderate → first working set.
Example ramp for a squat session
| Set | Load | Reps |
|---|---|---|
| 1 | Bar only | 8–10 |
| 2 | ~40% working weight | 5 |
| 3 | ~60% | 3 |
| 4 | ~80% | 1–2 |
| 5 | Working sets | As planned |
Tips
- Warm up the pattern you are about to train (bench day ≠ only leg swings).
- Longer warm-ups on cold mornings or heavy strength days.
- Keep warm-ups easy — save energy for the work that matters.
Fitness education only — not medical advice.