The short version
- Raise your temperature with 2 to 3 minutes of easy movement.
- Move through the joints you will use with dynamic moves.
- Do 1 to 2 lighter sets of your first exercise.
A good warm-up makes your first working set feel better and helps you check how your body feels today. A 2010 meta-analysis found warm-ups improved performance in most of the outcomes studied.
The 6-minute warm-up
- 2 minutes brisk walk, marching or easy cycling.
- 2 minutes dynamic moves: 10 bodyweight squats, 10 hip hinges, 10 arm circles each way, 5 slow lunges per side.
- 2 minutes of warm-up sets: your first exercise at about half your working weight for 8 reps, then a little heavier for 5.
What to skip before lifting
Long static holds right before heavy or explosive work can slightly reduce performance. Save them for the cool-down. See stretching before or after.
Do this today
Before your next workout, do the 6-minute warm-up and note how your first set feels.
Questions people ask
How long should a warm-up be?
Five to ten minutes is enough for most workouts.
Is stretching a warm-up?
Dynamic movement is a better warm-up. Static stretching fits better after.
Do I need warm-up sets?
For heavier lifts, yes: one or two lighter sets help.
Sources
- Fradkin AJ, et al. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res, 2010. Checked October 9, 2026.
- NHS. How to warm up before exercising. Checked October 9, 2026.
- Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence. Appl Physiol Nutr Metab, 2016. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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