If there was one simple change that almost everyone could make to their gym workouts that would help them lift more, run, cycle or row faster, and be less susceptible to injury, we’d all do it, right? Well, there is, and most of us don’t.
A warm-up takes minutes and is essential if you want to start your workout firing on all cylinders, and it’ll reduce your risk of injury too.
“If you jump straight into a workout, your body is absolutely not ready for what’s about to happen,” says Olivia Tyler, clinical fitness lead for healthcare charity and gym operator Nuffield Health, who we spoke to about warm-up exercises. “A warm-up makes sure that your heart is capable of pumping to the right level that you need, as well as making sure that your muscles are warm enough to cope with the length of the movements that you’re going to be doing.”
Tyler told us that five to 10 minutes is enough time for most people to get a good warm-up in, while those who are older or have a cardiac condition should spend 10 to 15 minutes really making sure they’re ready to train.
While that time might seem a luxury if you’re trying to squeeze a workout into a busy schedule, remember that it’s better to start with a set of warm-up exercises and do two excellent sets than rush through three poor ones because you started cold, not to mention risking injury along the way.
To help you warm up for your next weights or treadmill session, try these gym warm-up routines created by Yasmin Saadi, director and personal trainer at The Fitting Rooms gym.
Gym Warm-Up For A Weights Session
1 Static hip flexor stretch
Time 30-60sec each side
Many of us, particularly deskbound workers, have tight hip flexors from sitting down all day. If not addressed, this can lead to lower-back injury while weight training. For this stretch, get on one knee with the other foot in front. Push forwards to stretch your hip, keeping your core tight and squeezing your opposing glutes as you do so.
2 Deep lunge with hip circles
Reps 5 circles each leg
This gym warm up exercise helps to start mobilising the hips and increasing synovial fluid at the joints, which reduces friction. While holding a deep lunge position with your hands on the floor in front, start circling the front knee to stretch and mobilise the hip.
3 Deep lunge hold with thoracic rotation
Reps 5 reaches each side
In a deep lunge position, reach to the floor with one elbow, then rotate your torso and reach to the ceiling with the same arm. This gym warm up exercise mobilises the spine and helps prepare for rotational movements.
4 Downward dog walk-out
Reps 5
From a press-up position walk your hands backwards towards your feet, pushing your hips upwards and keeping your legs as straight as possible to feel the stretch in your hamstrings and calves – in yoga this is known as the downward dog position. Then walk your hands back to the press-up position and repeat.
5 Band shoulder dislocate
Reps 10
Grasp a resistance band and pull it apart so your arms are straight out to the sides. Keeping the band stretched and your arms straight, move the band in a large arc over the top of your head and onto the back of your shoulders, keeping your torso upright throughout. This exercise helps improve the range of movement in your shoulders and increases synovial fluid at the shoulder joint in preparation for upper-body exercises.
6 Lunge with overhead reach
Reps 20
You’re almost finished warming up – you just want to make sure the heart rate is elevated and all your joints are warm and ready for action. Lunges with overhead reaches will get the heart working and prep almost every joint in your body for movement. Step into a lunge and reach above your head with both arms. Alternate legs.
7 Exercise specific warm-up exercises
After this gym warm-up, it’s advisable to do one or two warm up sets of every exercise you’re going to do in the weights room. This not only properly prepares the specific joints, but also gives your body time to learn that movement as well as priming your nervous system.
Gym Warm-Up For A Treadmill Session
1A Static hip flexor stretch
Time 30sec each side
Get on one knee with the other foot in front. Push forwards to stretch your hip, keeping your core tight and squeezing your opposing glutes as you do so. Move straight into 1B, then perform 1A and 1B on the other side.
1B Deep lunge with hip circles
Reps 10 each side
While holding a deep lunge position with your hands on the floor in front, start circling the front knee to stretch and mobilise the hip.
2 Downward dog walk-out
Reps 5
From a press-up position walk your hands backwards towards your feet, pushing your hips upwards and keeping your legs as straight as possible to feel the stretch in your hamstrings and calves – in yoga this is known as the downward dog position. Then walk your hands back to the press-up position and repeat.
3 Single-leg calf raise
Reps 15 each side
Stand on a step on one foot, with the ball of the foot on the step and your heel off it. Using your hands for support – put one hand against a wall, for example – raise your heel. If this is too difficult then perform the movement with two legs at the same time. This helps warm up the ankle joint as well as activating the calf muscles to provide support at the ankle joint for running. The single-legged nature of this exercise will also activate the gluteus medius (side of the bum), which any physio will tell you is crucial for knee and back health when running.
4 Resistance band crab walk
Sets 3 Reps 10 each direction
Place a resistance band around the outside of your knees so that you have to resist the pull of the band when you push your knees out. Then walk sideways with your knees slightly bent, like a crab. If you have the space go ten steps left, then ten steps right, three times.
5 Treadmill
Take two minutes to progress slowly from a walk up to your intended running pace. This not only elevates your heart rate safely but also gets your joints used to the impact and allows your body to learn the movement correctly.
More Warm-Up Routines
- How To Warm Up For A Run And Cool Down Afterwards
- How To Warm Up Before Playing Football
