A Better Workout Starts Before the First Set

Like most people, I often skip my warm-up when time is limited. I’m trying to change this and give it the attention it deserves, even if it means missing a few sets from the workout.

Research supports it, but I’ve also proven it to myself time and time again. The better my warm-up, the better my workout.

My typical warm-up follows a few simple steps.

This is usually a five-minute incline walk on the treadmill. If I want something a little more dynamic, I’ll skip instead.

The goal is not just to get warm. It helps me feel more alert, raises my heart rate, and starts preparing my joints and muscles for the session ahead.

Most of us spend a large part of the day sitting, so I usually include a few simple mobility exercises.

Hip mobility

I’ll use a hip flexor stretch and an elevated pigeon stretch, with my knee supported on a box.

Thoracic spine mobility

I’ll spend some time extending over a foam roller, followed by a few repetitions of thread the needle.

This will vary depending on the workout.

Let’s say I’m doing a leg session. I’ll spend a few minutes sitting in a squat position and working on my ankle mobility.

If I’m back squatting, I will often stretch my pecs to make it easier to get under the bar. I’ll also hang from a pull-up bar for around 30 seconds.

Both exercises give my upper body a little more freedom to get into the correct position without feeling as though I’m being pulled forward.

I’ll then perform one or two sets of bodyweight squats to practise the movement and prepare my body for the loaded version.

The final step is one or two sets with lighter weights on the bar.

This prepares my muscles, joints and tendons for the working sets. It also gives me a chance to feel how my body is moving that day before I start lifting heavier.

The full warm-up usually takes somewhere between 10 and 15 minutes, depending on the session.

If it’s a leg workout involving squats, it will usually be closer to 15 minutes. For an upper-body session, it may only take 7 to 10 minutes.

Every time I take time to warm up properly, I get more out of the workout. I feel stronger, move better and usually recover better afterwards.

I encourage you to take your warmup seriously if you are over 50.

Stay Consistent

Rod