Let’s talk warm-ups!
“How should I warm up before training?” is a question we get asked all the time at MVMT Strength. While there’s no one-size-fits-all answer, a good warm-up is essential to prepare your body for effort. The trick is finding what works best for your body and your workout. Here’s a general plan you can adjust to fit your needs.
Step 1: Get Moving
The first step in any good warm-up is simple: just start moving.
We want to increase your body temperature, get your heart rate up, and boost blood flow to your muscles. This helps deliver more oxygen to your working muscles and gets your body primed for action.
How you move is up to you! At MVMT Strength, we often use cardio activities like running, rowing, or biking, but you can also walk, skip, do jumping jacks, or anything else that gets your blood flowing.
You’ll know you’re warming up properly when you start to breathe a little harder and maybe even feel like peeling off a layer. That’s your body telling you it’s waking up and getting ready to work. Just remember: your warm-up isn’t your workout. Keep it light—this is about “priming the pump.” Five minutes is usually enough.
Step 2: Mobilize and Loosen Up
Once your body is warm, it’s time to start working your joints through increased ranges of motion.
This part of the warm-up can include dynamic movements like:
- Arm circles
- Hip circles
- High kicks
- Toe touches
- Animal walks (think bear crawls or crab walks)
Or you can use basic fitness movements like squats, lunges, push-ups, and ring rows to loosen up. The key is to gradually increase speed, intensity, and range of motion as your body loosens up and your brain connects with your muscles.
At MVMT Strength, we don’t do a lot of static stretching before workouts (that’s best saved for afterward). Instead, we focus on dynamic movements that prepare your body for the work ahead.
Step 3: Get Specific
This is where your warm-up becomes tailored to your workout.
In the final stage, you’ll start practicing the movements you’ll be doing during your session—but with lighter loads, slower speeds, or fewer reps.
For example:
- If you’re building up to a heavy barbell squat, your warm-up might include 4-5 lighter sets to gradually increase the load.
- If you’re practicing a complex movement like kettlebell snatches, you might break the movement into smaller components and focus on technique.
The goal here is to “bridge the gap” between warming up and training. Use this time to refine your skills and ensure you’re fully ready to perform at your best.
Final Notes on Warming Up
By the end of your warm-up, you should feel ready to jump into your training session. If you’re doing strength work, your first set is now a work set. If you’re doing conditioning, it’s time to hit the clock and go!
How long should your warm-up be? It depends! Factors like age, weather, and how you’re feeling that day can all play a role. If you’re training in a cold environment, you might need a little extra time to get warm. On a sunny day, you might need less. Listen to your body—if you don’t feel ready after your warm-up, there’s no harm in doing a bit more.
A great warm-up sets the tone for a great workout. If you’d like help customizing your warm-up to match your fitness goals, we’d love to chat! Book a free consultation today: Click Here.
Let’s get moving! 💪
Isaac
Owner
MVMT Strength