A warm-up gets your body ready to work. It raises your heart rate and warms your muscles and joints, and it lets you practise the movements you are about to load.
Pfizer’s beginner strength-training guidance suggests warming up before each session with dynamic stretches, such as arm circles or leg swings, or light cardio like walking or jogging. That is the base of the routine below.
The 10-minute routine
| Step | What | How long |
|---|---|---|
| 1. Raise your heart rate | Walk briskly on the treadmill, cycle or use the rowing machine at an easy pace | 3–5 minutes |
| 2. Loosen up | Arm circles, leg swings (front to back and side to side), hip circles and shoulder rolls | 1–2 minutes |
| 3. Practise the movement | Bodyweight squats, hip hinges, glute bridges and either wall or knee push-ups | 2–3 minutes |
| 4. Ramp-up sets | Do your first exercise with a light weight, then a medium weight, then your working weight | 2–3 minutes |
Step 3: movement practice
Step 4: ramp-up sets
Ramp-up sets are lighter versions of your first lift. For example, if you will squat 40 kg for your main sets, you could do:
- 10 reps with just the bar
- 5 reps with about 20–25 kg
- 3 reps with about 30–35 kg
- Then your working sets with 40 kg
You only need to ramp up for your first one or two exercises. For later exercises, one or two lighter sets are enough.
Warm-up for lower-body days
On a day with squats, deadlifts or lunges, spend your movement-practice minutes on your legs and hips.
| Move | Reps | Notes |
|---|---|---|
| Leg swings (front to back) | 10 each leg | Hold a wall for balance |
| Leg swings (side to side) | 10 each leg | Keep your torso upright |
| Bodyweight squats | 10 | Slow and controlled |
| Hip hinges | 8 | Push your hips back with soft knees |
| Glute bridges | 10 | Squeeze at the top |
| Reverse lunges | 5 each leg | Step back and lower under control |
Warm-up for upper-body days
On a day with presses, rows and pulldowns, move your shoulders, upper back and arms.
| Move | Reps | Notes |
|---|---|---|
| Arm circles (small to big) | 10 each direction | Keep your shoulders relaxed |
| Shoulder rolls | 10 | Slow and smooth |
| Wall or knee push-ups | 8–10 | Light, no strain |
| Band pull-aparts or light rows | 10–12 | Squeeze your shoulder blades |
| Cat-cow stretch on hands and knees | 8 | Move through your whole spine gently |
A cool-down
After your last set, walk slowly for a few minutes until your breathing settles. Then, if you like, do some gentle stretches for the muscles you worked. A cool-down is optional, but many people find it a pleasant way to end a workout.
What about stretching?
Gentle dynamic movements, where you keep moving through your range, work well before lifting. Many people save slow, held stretches for after the workout or for a separate session. If you like to stretch, a few easy minutes at the end of your workout is a good time.
Common questions
- Do I need to warm up if I am short on time? Even 5 minutes of walking and a couple of ramp-up sets is better than nothing.
- How do I know I am warm? You feel slightly warmer, your breathing is a little faster and your movements feel smooth, not stiff.
- Should I feel tired after? No. A warm-up should leave you ready, not worn out.
Common warm-up mistakes
- Doing too much. A warm-up should not make you tired.
- Rushing the ramp-up. Going from nothing to a heavy set is a common way to feel awkward or get hurt.
- Skipping it on “quick” days. A shortened warm-up is still better than none.
- Static stretching only. Standing still and pulling on a muscle is not the same as getting warm.
- Scrolling on your phone between warm-up sets. Stay focused so you can feel how the movement is going.
Frequently asked questions
Do I need a warm-up for every session?
Yes, but it can be short. Spend longer if you are stiff or the day is cold, and less if you have been moving already.
Is walking to the gym a warm-up?
It helps raise your heart rate, but add the movement practice and ramp-up sets for the lifts you are about to do.
Should I use a foam roller?
Some people like it as part of their routine, and it is optional. It is not a replacement for moving through the exercise you will do.
If something hurts during your warm-up, stop and do not push through it. Pain that keeps coming back is worth discussing with a doctor or physiotherapist.
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