A proper warm-up is an essential part of any effective strength training program. We explain why a well-thought-out warm-up routine is so important and which exercises are particularly suitable for optimally preparing the body for the upcoming strength training session.
The importance of warming up during strength training
Warming up before strength training isn't just a formality, but an essential component for training success and injury prevention. A targeted warm-up increases body temperature, which improves the elasticity of muscles and tendons. Blood flow is increased, allowing more oxygen and nutrients to be delivered to the muscles. This leads to improved performance while significantly reducing the risk of injury.
Studies show that a structured 10-15 minute warm-up can reduce the risk of injury by up to 30%. This preparation is especially essential for strength training , where high loads are placed on muscles, tendons, and joints.
Warm-up protocol: Three phases for safe strength training
An effective warm-up before strength training should be done systematically and can be divided into three main phases:
1. General warm-up
Start with light cardiovascular exercises to increase your body temperature and get your circulation going:
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Light running or jogging on the spot : 3-5 minutes at moderate intensity
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Jump rope : 2-3 minutes at a relaxed pace
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Cycling on the ergometer : 5 minutes at low to moderate intensity
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Rowing : 3-4 minutes with smooth, controlled movements
This phase should result in light sweating without causing fatigue. Your heart rate will increase moderately, which improves circulation and prepares your muscles for the upcoming exertion.
2. Dynamic stretching and mobilization
After the general warm-up, dynamic stretching and mobilization exercises follow, which specifically target the muscle groups used during strength training:
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Arm circles : 10-15 repetitions forward and backward to mobilize the shoulder joints
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Trunk rotations : 10-12 repetitions per side for improved spinal rotation
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Walking Lunges : 10 steps per leg to activate the leg muscles
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Knee lift run : 20-30 seconds to prepare the hip flexors and quadriceps
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Lunges with rotation : 8-10 repetitions per side for hip mobilization
These exercises increase mobility in the relevant joints and specifically prepare the muscles for the upcoming stresses.
3. Specific warm-up for strength training
The final step consists of light sets of the planned strength exercises with reduced weight:
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First series : 50% of the planned training weight, 10-12 repetitions
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Second series : 70% of the planned training weight, 6-8 repetitions
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Third series : 85% of the planned training weight, 3-4 repetitions
These progressive warm-up sets are especially important for complex exercises like squats , deadlifts, or bench presses. They ensure that neuromuscular coordination is optimized and movement patterns are correctly practiced before full-bore exercise begins.
The best warm-up exercises for different strength training sessions
Depending on the focus of the strength training , the warm-up exercises should be adapted:
For upper body training
1- Shoulder bridge with rotation:
- Lying on your back, feet up
- Raise your hips and alternately move one arm across your body to the other side
- 10 repetitions per side
2- Cat-Cow Position:
- In the quadruped position, alternately arch your back upwards and let it sag
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12-15 flowing repetitions
3- Push-up preparatory exercise with rotation:
- From the push-up position, lift one hand from the floor and turn the upper body to the side
- 8-10 repetitions per side
For lower body training
1- Hip opener:
- In the lunge, push the front knee outwards
- Lower hips and hold position for 2-3 seconds
- 8-10 repetitions per side
2- Glute Bridges
- Lying on your back, feet hip-width apart
- Raise hips until body forms a straight line
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15-20 controlled repetitions
3- Lateral leg raises:
- While standing, raise one leg sideways and lower it again
- 12-15 repetitions per side
For full body training
1- Jumping Jacks:
- 30 seconds at a moderate pace
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Focus on controlled movements
2- Circumnavigation:
- With slightly bent knees and a straight back, circle your upper body
- 10 circles in each direction
3- Mountain Climbers:
- In push-up position, alternately pull your knees towards your chest
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Perform for 30 seconds (15 per leg)
Avoid common mistakes when warming up
When warming up for strength training, mistakes are often made that can reduce effectiveness or even be counterproductive:
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Warming up too briefly : A hasty 2-3 minute warm-up isn't enough to optimally prepare your body. Plan for at least 10 minutes.
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Static stretching before training : Long-held stretches can temporarily reduce strength performance. Focus on dynamic stretches before training.
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Warm-up too intense : The warm-up should not be tiring or impair performance in the main workout.
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Non-specific warm-up : The warm-up exercises should take into account the muscle groups and movement patterns used in the training.
Adapt warm-up to different factors
An optimally structured warm-up program takes individual and situational factors into account:
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Time of day : In the morning, the body typically needs a longer warm-up than in the afternoon or evening.
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Room temperature : In colder ambient temperatures, the general warm-up period should be extended.
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Age : As you get older, warming up becomes more important and should be more detailed.
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Training status : Beginners should warm up particularly carefully and take more time than advanced athletes.
Frequently Asked Questions (FAQ)
How long should I warm up before strength training?
An effective warm-up takes at least 10-15 minutes. In cold temperatures, for older people, or early mornings, an additional 5 minutes may be beneficial.
Is stretching before strength training useful?
Dynamic stretching is useful, but static (long) stretching should be done after training, as it can reduce strength performance in the short term.
Do I have to warm up separately before each exercise?
After the general warm-up, a specific warm-up with lighter weights is recommended for each new main exercise, especially for complex exercises such as squats or deadlifts.
Can I build muscle while warming up?
Warming up is primarily for preparation, not for muscle building. The focus should be on activation and mobilization, not fatigue.
What is better: cardio equipment or free exercises for warming up?
Both methods have their advantages. A combination is ideal: Start with 5 minutes of light cardio and then add dynamic, sport-specific exercises.
A structured warm-up program tailored to your individual needs and planned workout is the key to increased performance and a reduced risk of injury during strength training. Take the necessary time—your body will thank you.
