The Importance of a good warm up

Warming up before training is a key part of any fitness routine, yet we often bypass this key step. I’m as guilty as anyone, coming in cold and getting into it. However now I’m getting a bit older the body doesn’t quite like me as much when I do that these days. An effective warm-up prepares you for the demands of the workout, reduces the chances of injury, and can significantly enhance your performance in the gym. (its also a cool way to look like you are a pro at this gym game).

Dynamic Movements vs. Static Stretching

While you may think of static stretching as the go-to warm-up method, research shows that dynamic movements are a better choice when it comes to preparing for weight training. Static stretching involves holding a stretch for an extended period, which can actually reduce muscle strength and performance if done before a workout. This is because static stretching can lead to temporary muscle relaxation and elongation, which might not be ideal before lifting heavy weights.

In contrast, dynamic movements involve active motions that gently take your muscles and joints through their full range of motion. This method increases blood flow, elevates muscle temperature, and enhances the neural readiness of the muscles (muscles saying its Go Time!). Movements such as leg swings, arm circles, and walking lunges are some simple basic dynamic warm-up exercises that can help prime the muscles for the upcoming workout.

Grooving Movement Patterns

One of the primary goals of a warm-up is to groove movement patterns. This means practicing the basic movements you will be performing during your workout. By doing so, you are essentially teaching your body the correct form and technique, which is crucial for preventing injuries and maximizing efficiency. For example, if your workout includes squats, completing bodyweight squats or light goblet squats in your warm-up can help reinforce the proper mechanics and activate the relevant muscle groups.

Preparing Joints & Tendons

A comprehensive warm-up targets not only the muscles but also the joints and tendons. Dynamic movements help lubricate the joints by increasing the production of synovial fluid, which reduces friction and wear on the cartilage. Additionally, warming up the tendons improves their elasticity, making them more resilient to the stresses of resistance training. This all round view of warming up ensures that all components of your musculoskeletal system are ready to handle the demands of the workout, reducing the risk of strains, sprains, and other injuries.

A Downside of Static Stretching Before Lifting

It’s important to understand why static stretching should be favoured after resistance training. Static stretches can cause muscles to become too relaxed and elongated, which is not ideal when you need them to be tight and ready to generate maximum force under a heavy bar. When muscles are in a relaxed state, they are less able to produce power, which can negatively impact your performance and increase the risk of injury while using weights. Static stretching is better suited for post-workout routines when the goal is to improve flexibility and promote muscle recovery. There is a great deal of different studies and papers on where static stretching is most appropriately programmed. In a simplistic easy to digest viewpoint I believe you will benefit most from it at the end of your workout.

So remember, warming up before resistance training is vital for preparing your body, reducing the risk of injury, and optimizing your performance. Dynamic movements are a better choice to static stretching as they help activate the muscles, joints, and tendons without causing undue relaxation. Focusing on grooving movement patterns and ensuring a full range of motion will set you up for a successful and safe workout. So next time you hit the gym, don’t skip the warm-up—it’s your first step towards achieving your fitness goals. If you would like an effective warm up routine for yourself please reach out to me at bpitfit@gmail.com.

Happy & Safe Training!!