How should I warm up before lifting weights?

By Mert Yerekapan · Updated

Spend about 5 minutes on easy cardio, do a few quick mobility moves for the joints you're about to use, then ramp up with lighter sets of your first exercise. The whole thing should take 5 to 10 minutes. It's not a separate workout.

The three steps

  1. General warm-up, 3 to 5 minutes. Rowing, cycling, a brisk walk or jumping jacks. You want to feel slightly warm, not tired.
  2. Mobility, 2 to 3 minutes. Pick moves that match the day: leg swings, hip circles and bodyweight squats for lower body, arm circles and band pull-aparts for upper body.
  3. Ramp-up sets. This is the part most people skip, and it matters most.

How to ramp up

Say your first exercise is a squat and your working weight is 185 lb (84 kg). You might do:

  • 45 lb (the empty bar) for 8 reps
  • 95 lb for 5 reps
  • 135 lb for 3 reps
  • 165 lb for 1 or 2 reps
  • Then your working sets at 185 lb

Each warm-up set should feel easy and leave you fresh. The goal is to practice the movement and gradually get used to the load, not to tire yourself out.

You only need to do this for your first one or two exercises. After that, you're warm, and a single lighter set on a new lift is enough.

What to skip

Long static stretching right before lifting isn't needed, and holding stretches for a minute or more can make you slightly weaker for a bit. Save that for afterward if you enjoy it. More on timing in should I stretch before or after a workout.

When you need more

Longer warm-ups make sense when it's cold, early in the morning, or if you have a stiff area. If your shoulders are tight, spend a few more minutes on shoulder mobility before pressing.

If you're coming back from a layoff, go lighter and add extra ramp-up sets. See getting back into the gym after a break.

A daily League of Fitness match can help you get back into the routine after a break, and a lighter session synced from Apple Health still counts toward it.

If a joint hurts during the warm-up and doesn't loosen up, don't push through it. A physical therapist can tell you what's going on.

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