A solid warm-up routine is the foundation of a great training session. It sets the tone for performance, reduces the risk of injury, and ensures you get the most out of your workout. But what actually makes a good pre-training routine?

Let’s break it down into four key areas:

1. Get Your Body Warm

The first step is to increase your heart rate and breathing rate. This helps circulate blood flow to your muscles and prepares your body for movement.

✅ Try this: Jump on an air bike for 5 minutes, gradually increasing the intensity. Start slow and work your way up to a higher effort by the end.

2. Move Your Body Dynamically

Instead of static stretching, which can leave your muscles feeling sluggish, opt for dynamic movements that mimic the exercises you’ll be doing. This gets your joints and muscles moving through their full range of motion and primes them for action.

✅ Try this: If you’re about to squat, perform bodyweight squats, lunges, or leg swings to activate your legs and hips. If you’re bench pressing, do some banded push-ups or shoulder circles to get your upper body firing.

3. Improve Your Positions

To move well, you need both mobility (the ability to get into a position) and stability (the ability to control it). If a position feels too tight, work on mobility. If a position feels weak, work on stability.

✅ Try this:

• Tight hips before squatting? Do deep hip openers or active stretches.
• Weak shoulders before pressing? Perform banded shoulder activations or controlled holds to improve stability.

4. Build Up to Your Working Weights

Jumping straight into heavy lifting isn’t ideal. Instead, gradually increase your load while focusing on moving well. This gives you a chance to refine your technique before going full throttle.

✅ Try this: Start with an empty bar or light weights, then progressively add load in small increments until you reach your working weight.

Final Thoughts

A great warm-up is about more than just breaking a sweat—it’s about preparing your body for the movements ahead. By incorporating these four steps into your pre-training routine, you’ll set yourself up for better performance, reduced injury risk, and more effective workouts.

Now, go get warmed up and crush your session! 💪