How to Warm Up Properly (in 8 Minutes)
Skipping the warm-up to "save time" costs you reps and raises injury risk. A proper one takes under 10 minutes.
The 3-part warm-up
- Raise (3–5 min): light cardio — brisk walk, cycle, rower — to get warm and blood flowing.
- Mobilise: a few dynamic moves — leg swings, arm circles, bodyweight squats.
- Ramp-up sets: for your first big lift, do 2–3 progressively heavier sets before your working weight.
Skip static stretching first
Long static stretches before lifting can temporarily reduce strength — save those for after. The goal of a warm-up is to prepare, not to relax.
The ramp-up sets are the secret most beginners skip — they groove your technique and prime your muscles for the heavy work.
Quick answers
How long should a warm-up be?
About 5–10 minutes — enough to break a light sweat and do ramp-up sets on your first exercise.
Do I need to warm up for every exercise?
Do ramp-up sets for your first heavy lift of each muscle. Later exercises usually need little extra.
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