Is it Worth Warming Up?

[csh7]

I’ve just started Starting Strength and I’m considering whether or not to bother with the warm up.

I’ve never really bothered warming up before, just a few stretches and flexes, and I haven’t had any issues.
As a 20yo with no history of injury it seems a little unnecessary, especially when working with such light weight at the beginning of the program.

The most common approach I’ve seen is to pyramid up to your working set (e.g. 25%, 50%, 75%). I can’t help feeling that despite the lighter weight, surely this will fatigue you.

Any thoughts?
Has anyone found warming up in this kind of way actually improves their workouts?

[Ghawk21]

I only do extra stretching if I'm feeling particularly tight that day. That being said, no matter what I'm squatting, pulling or benching I start with the bar and ramp up in weight. Helps groove the movement pattern down and get the joints ready. I would always recommend doing warm-up sets on the first exercise of the day.

[WolfRose7]

It won't fatigue you unless you are doing stupid amount of reps.
Take as many as you need with the empty bar and then just doubles or singles while ramping up.
Zero fatigue, less injury chance, better movement patterns etx

I'd wager anyone who jumps straight into work sets has some nasty looking form issues

[csh7]

Interesting that you rate it so highly.

Would you say you feel you can lift more following a warm up?

In terms of ramping up, what's the minimum number of intervals you'd use?

[SuffolkPunch]

Aerobic warmup is supposed to improve performance but I must confess I don't do it.

What I do however, is to make sure I can perform the movements required smoothly and with good form. Sometimes all I need is to do some air squats or arm circles. Other times I might do some foam rolling or dynamic stretching (most common reason for this is tightness or trigger points in quads or glutes)

No need to overthink the barbell warmup. Something like bar x 20, 10 x 25%, 5 x 50%, 1 x 90% - and this only on the first 1 or 2 major compounds. Warmups for isolation movements (which come after compounds) consist of 1 set of about 50-75% of the working weight for 3-5 reps

If your program is properly balanced and you pay attention to muscles like external rotators, upper traps, posterior delts then you should have no problem with aches and pains outside the gym or during warmup.

[doza808]

warm is mandatory no matter what I'm doing.

In regards to power lifiting, take DLs for example, I'll use the bar to get the path and motion then move on to a plate, then increase with a quarter, then another plate, then a quarter for 3-5 reps. In between all that, i'm stretching to loosen up. After i get to two plates, i'm pretty warm and start my working sets.

[WolfRose7]

Interesting that you rate it so highly.

Would you say you feel you can lift more following a warm up?

In terms of ramping up, what's the minimum number of intervals you'd use?

Probably, at the very least I can lift the same weight more efficiently, so lower RPE

As to ramping up, similar to what Suffolk posted.. though I personally take a few more jumps of singles up to 90-95% of work weight

[csh7]

Some very useful responses, cheers guys.

Interesting that so many of you value it in terms of form as much as you do in terms of injury prevention.

Strange how few people you see in the gym actually warming up now I think about it!

[cornman99]

Some very useful responses, cheers guys.

Interesting that so many of you value it in terms of form as much as you do in terms of injury prevention.

Strange how few people you see in the gym actually warming up now I think about it!

They're usually the stupid bros that never progress and end up injured.

Serious lifters usually spend 10-30 mins doing some kind of mobility or aerobic type warmup before even touching the bar.

[ZT89]

I don't always warm up, but I, at the very least, ''ramp up''. I wouldn't just straight into a PR set from cold.

10 minutes of mobility work, light muscle activations (clap push ups, box jumps, etc.) and stretching will give a little edge to your workout.

[supramax]

I’ve just started Starting Strength and I’m considering whether or not to bother with the warm up.

I’ve never really bothered warming up before, just a few stretches and flexes, and I haven’t had any issues.
As a 20yo with no history of injury it seems a little unnecessary, especially when working with such light weight at the beginning of the program.

The most common approach I’ve seen is to pyramid up to your working set (e.g. 25%, 50%, 75%). I can’t help feeling that despite the lighter weight, surely this will fatigue you.

Any thoughts?
Has anyone found warming up in this kind of way actually improves their workouts?

3:05 TIP #2 https://youtu.be/H1zLTBudY6c

[FaIIen]

When you get to heavier weights in midst of a training cycle while you're already a bit fatigued, you'll feel like sht if you don't warm up.

For something like deads, I'll do some general light dynamic work before/while warming up with weights. Like now that I'm gonna do a triple at 200 tomorrow, I'll prolly do a plate, two plates, three plates, 170 and then a single at 190. So at least 5 warm-up sets, and that's assuming all is well and nothing is nagging.

[TheGymJim]

I don't do all of this, but I do do similar stuff for my warmups. All very good information, though.

Shorten it if you're stuck for time, but always do something.

[ironwill2008]

Is it Worth Warming Up?

Yes. Always.


Along with maintaining good form, training on a well-balanced/structured program, sticking with a rational progression scheme, staying away from 1-rep max attempts, eating and sleeping adequately, and deloading on a regular schedule, being adequately warmed-up before handling heavy weight is an excellent way to remain uninjured, in the gym, making consistent gains.

[OldFartTom]

Do this...
https://startingstrength.com/trainin...p-is-a-warm-up
Or YNFTP

Enjoy...
(YNFTP="you're not following the program")
Edit: maybe that link should have been https://startingstrength.com/training/warmup

[d9966]

Yes I find it very worth it, specially the shoulders, they get hit indirectly almost every workout, I always start my upper body days wit h shoulder dislocations with a broomstick and some kind of internal/external rotation exercises.

[Yev1506]

You will never ask this question after getting injured one day...It`s obvious that warming up is a must-have thing in the gym! Especially warming up your back, knees, and shoulders - they usually suffer the most

[themonkay]

Context is key.

Squatting 135 x 5 will require a much lower level of warming up than squatting 495 x 5.

As a general suggestion:
- Get at least 2 warmup sets minimum before your working sets. At the very least, you’ll prime yourself for a good movement pattern on your actual working sets.
- Keep a foam roller and a light resistance band nearby during your sets. You can usually pinpoint what needs extra stretching/release during your warmup or early working sets. Might as well make good use of your rest time in between sets and work on those spots.
- Some very light aerobic activity (like a stationary bike) before your workouts can help with soreness, especially if you are on a full body 3x/week squatting type routine.

[EjnarKolinkar]

Strange how few people you see in the gym actually warming up now I think about it!

A lot of folks think that the point of going to the gym is to do a lot of exercise and wear themselves out. So they are worn out, suffer from injuries, quit going often, etc. Then you have people who are serious about progress and progression on a weight training program. They know that warm up sets are practice for the heavy sets, and that the worst thing that can happen is a serious setback due to an injury.

Once one has gone through a setback and rehabilitation process, a few warm up sets are no inconvenience. People can heed that advice or suffer on their own and learn the hard way, I hope they do the former.