6 best warm-up exercises before weight training

It’s a big no-no to exercise without warming up first. You’re setting your body up to be less efficient – and possibly hurt – if you forgo a warm-up and just go from 0 to 60.

Warm-ups are essential not only to relax your muscles, but they also help increase your heart rate and increase joint mobility. Our bodies need time to prepare for longer periods of work.

Warming up is generally seen as a way to get blood flowing and to make muscles and tendons more malleable. While that’s somewhat true, a warm-up should also engage your central nervous system (CNS), preparing it for the task ahead.

Here are the six best warm-up routines to perform before strength training.

1. Bodyweight Squats

Warm up your glutes and hip flexors, as well as your quads, abs, calves, and hamstrings, with bodyweight squats. If you plan to do loaded squats throughout your workout, bodyweight squats are a great warm-up.

Squats help warm up multiple muscles at once and get your central nervous system ready for work because it’s a complex whole-body action.

Here’s how:

  • With your toes pointing forward or slightly outward, stand with your feet hip-width apart.
  • Place your hands in front of your body or on your hips.
  • Bend your knees and keep your weight on your heels as you hinge your hips back. Bring your hips back to the ground. Keep your back straight.
  • Keep going down until your quads are stretched. Push through your heels and stretch your hips to return to the starting posture after pausing for a beat and hold it.
  • Rep 10 times more.

2. Triceps warm-up

The triceps are involved in heavy weightlifting. Movements are included in this exercise to help relax and warm up your triceps.

Here’s how:

  • Extend your arms out to the sides, parallel to the floor, palms down.
  • Maintain a straight line with your arms and swing them in backward circles.
  • Rotate your arms in circles forward after 20-30 seconds.
  • Turn your palms forward and pump your arms back and forth after 20-30 seconds.
  • Repeat the pulsing motion with your palms facing back, up, and down after 20 to 30 seconds.
  • Perform 1-3 sets of this exercise.

3. Bird dog

A bird dog workout is great for getting your core and lower back in shape. In preparation for your workout, this technique will activate the core muscles that support your spine. This move will also benefit your glutes and hip flexors.

Here’s how:

  • Place your knees under your hips and your wrists under your shoulders on all fours off the floor.
  • Pull your shoulder blades back and down toward your hips while contracting your abs and keeping your spine in a neutral position.
  • Raise and extend your left leg until it’s straight back and parallel to your hips, and at the same time raise and extend your right arm until it’s parallel to the floor. The position of your head and shoulders should be straight and aligned.
  • Switch sides after slowly lowering your arm and leg to the starting position.
  • On each side, repeat 8-10 times.
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4. Jogging Leg Raises

Raising your legs while jogging can help your heart beat faster and improve circulation throughout your body. You can jog in place or run back and forth, depending on how much space you have.

Spend 30 seconds to 1 minute on each component of this exercise. By walking at a slower pace, you can minimize the intensity of this workout.

Here’s how:

  • Jog at slow speed.
  • After about a minute, run for at least 30 seconds while raising your knees toward your chest or pushing your feet toward your butt.
  • Return to a slow jogging pace.
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5. Banded row

It can be difficult to correctly detect movement in the back of your body. For optimal forms and results, the mind-muscle connection is essential. A row of bands will help activate your back muscles. Warm up your shoulder joints and shoulder blades with band rows.

Here’s how:

  • Hold the handles of a resistance band in your hands and place it under your feet. Your toes should be slightly pointed and your feet should be shoulder width apart.
  • Maintain a slight bend in your knees and a forward bend at the hips. Maintain a strong core and a flat back.
  • Pull the handles of the resistance band backward, bringing your shoulder blades together and directing them with your elbows. Hold the contraction for a while in your upper back.
  • Return to the starting position carefully.
  • Repeat the desired number of times.
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6. Exits

Rides are great for stretching your hamstrings while activating your core. This will improve your flexibility, mobility and strength. Increase the tempo to push your heart rate even higher.

Here’s how:

  • Start by standing with your feet hip-width apart and your arms at your sides.
  • Crawl to a high plank position by bending your hips and reaching your hands toward the floor.
  • Take a few seconds to pause with your shoulders on your wrists and your abs engaged.
  • Rise up by crawling your hands towards your feet. This counts as one repetition.
  • Repeat 8-10 times.
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Q. Do you warm up regularly before training?

29 votes so far

Edited by Akshay Saraswat

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