How to Warm Up Properly Before Lifting

A good warm-up raises body temperature, lubricates your joints and rehearses the movements you’re about to do. It takes less than ten minutes.

The 8-minute routine

1. Raise your temperature (2–3 min): light cycling, rowing or brisk walking.
2. Mobilise (3 min): hip circles, cat-cow, arm circles, thoracic rotations.
3. Activate (2 min): glute bridges, band pull-aparts, bodyweight squats.
4. Ramp-up sets: gradually build to your first working weight.

Ramp-up example for squats

• Empty bar × 10
• 40% of working weight × 5
• 60% × 3
• 80% × 1–2
• Start working sets

Common mistakes

Skipping warm-ups, stretching statically for too long before lifting, or jumping straight to heavy loads. Save long static stretches for after your workout.