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Why You Need to Warm Up Before Strength Training

Strength training is more than just lifting weights; it’s a comprehensive approach to fitness. As a personal trainer with a decade of experience, I can attest that warming up is an integral, non-negotiable part of this journey. Warming up not only primes your body for the physical demands ahead but also guards against injuries. My injury-free track record over the past ten years is a testament to the effectiveness of proper warm-ups.

Let me share with you three effective warm-up exercises that are simple yet powerful. But remember, a warm-up is more than just physical preparation; it’s a moment to mentally engage with your workout. Use this time to visualise the exercises you will perform, setting a focused and intentional tone for your session. Embrace your warm-up as a crucial step in building strength safely and effectively.

1. Avoid Muscle Injuries

The primary reason to warm up before strength training is to prevent injuries such as muscle pulls or tears. When you jump straight into heavy lifting without preparing your muscles, you risk serious injury. A proper warm-up increases your flexibility and mobility, making your muscles more pliable and ready for the stress of lifting weights.

2. Enhance Muscle Engagement

Warming up pre-engages your muscles, setting the stage for a more effective strength training session. It’s like giving your muscles a heads-up, ensuring they’re ready to perform at their best. This not only improves your performance during the workout but also maximises the benefits you gain from each session.

3. Loosen Joints and Ligaments

Strength training is not just about muscles; it also involves your joints and ligaments. A good warm-up routine loosens these areas, reducing the risk of joint injuries and improving your overall range of motion. This is crucial for executing exercises correctly and safely.
Three Effective Warm-Up Exercises

1. 10 Minutes on the Rower

Rowing is an excellent full-body warm-up. It engages multiple muscle groups, increases your heart rate, and enhances blood flow to the muscles. Spend around 10 minutes at a steady, moderate pace to get your body ready for the workout ahead.
10 mins row machine

2. 15 Minutes of Incline Walking

Set the treadmill to a 5% incline and a speed of 6 for a brisk 15-minute walk. This exercise is particularly good for activating your leg muscles, increasing your heart rate, and boosting overall circulation, preparing your body for more intense strength training.

3. Animal Flow

Animal Flow is a dynamic warm-up routine that combines elements of yoga, gymnastics, and bodyweight exercises. It not only warms up your muscles but also enhances flexibility, mobility, and body awareness. This type of warm-up is excellent for preparing both your body and mind for a tough strength training session.
animal flow


Warming up is super important for strength training. It gets your muscles, joints, and ligaments ready and helps you do better in your workout. Plus, it keeps you safe from getting hurt. Start adding warm-up exercises to your workouts, and you’ll definitely see how much better you do and feel. Always remember, a good warm-up can make a big difference in your fitness journey.

Will Duru

Level 4 Qualified Personal Training Coach Sports & Exercise Science BSc (Hons)

Disclaimer: The ideas in this blog post are not medical advice. They shouldn’t be used for diagnosing, treating, or preventing any health problems. Always check with your doctor before changing your diet, sleep habits, daily activities, or exercise. WILL POWER FITNESS isn’t responsible for any injuries or harm from the suggestions, opinions, or tips in this article.

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