Static stretching first?

Usually better after or briefly — prioritize movement-specific prep.

Optional if it helps you feel ready.

Same warm-up every day?

Share a core routine; tweak for squat vs bench days.

Topic

Warm-Up Routine Before Lifting

A simple warm-up that raises temperature, grooves patterns, and primes top sets without fatigue.

Overview

Warm-ups should prepare you, not exhaust you. Raise body temperature, do a few mobility drills for the day’s joints, then ramp the first compound with lighter sets.

Weekly schedule

Any session— Warm-up flow
- 3–5 min easy cardio
- 1–2 mobility drills
- Ramp-up sets on first lift
- Then working sets

Set and rep guidance

Ramp-up sets: start light, add load toward the working weight across 2–4 build-up sets. Keep them crisp, not grinding.

Progression

Longer warm-ups on cold mornings or heavy lower days; shorter on familiar pump sessions.

Who it's for

Lifters who either skip warm-ups or do 25-minute yoga before every session.

FAQ

Static stretching first?: Usually better after or briefly — prioritize movement-specific prep.
Foam rolling?: Optional if it helps you feel ready.
Same warm-up every day?: Share a core routine; tweak for squat vs bench days.

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