Warming Up Before Training: 10 Minutes That Reduce Injury
Most gym injuries happen during the first sets, when muscles are still cold. Warming up increases blood flow to the muscles, lubricates the joints and prepares the nervous system for heavy lifts.
The 10-Minute Routine
- 3 to 5 minutes of light cardio: stationary bike, brisk walking on the treadmill or easy rope skipping, enough to warm up a little without getting out of breath.
- 3 minutes of dynamic movements: arm circles, bodyweight squats, slow lunges, hip openers and torso rotations (8 to 10 reps each).
- Ramp-up sets: for the first heavy exercise of the session, do two or three sets with a light weight and low reps. For example, if your working squat weight is 60 kg: 10 reps with the empty bar, 5 reps with 30 kg and 3 reps with 45 kg.
Static Stretching Before or After Training?
Holding a stretch for a long time (30 to 60 seconds) right before strength work may slightly reduce your strength. It's better to use dynamic movements before training and save static stretching for afterwards.
Cooling Down
After training, 3 to 5 minutes of very light cardio and a few stretches for the muscles you worked bring your heart rate down gradually and reduce the feeling of stiffness.
Every ProGym program includes a warm-up reminder in its program notes. See cardio exercises here.
Frequently asked questions
How long should a warm-up before training take?
About 10 minutes is enough: 3 to 5 minutes of light cardio, 3 minutes of dynamic movements and a few light ramp-up sets for your first heavy exercise.
Should I do static stretching before or after training?
Holding long stretches right before strength work may slightly reduce your strength, so it's better to do dynamic movements before training and static stretches afterwards.
What is a ramp-up set?
Ramp-up sets are two or three light, low-rep sets before the first heavy exercise of the session. For a 60 kg squat, for example: 10 reps with the empty bar, 5 reps with 30 kg and 3 reps with 45 kg.
What are the benefits of cooling down after training?
Three to five minutes of very light cardio and a few stretches after training bring your heart rate down gradually and reduce muscle stiffness.
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