Guides · Strength training · Updated 2026-10-22
How should I warm up before lifting?
Do 5 minutes of easy cardio to raise your body temperature, then warm-up sets of your first exercise: start with the empty bar or a light weight and work up in a few jumps, doing fewer reps as the weight climbs. A review of 32 studies found warming up improved performance in 79 percent of the measures tested, with little evidence of harm.
- Move for 5 minutes. Walk, cycle or row easily until you feel a little warm.
- Loosen what you'll use. A few bodyweight squats, hip hinges, arm circles or band pull-aparts for the joints you're about to train.
- First warm-up set. Empty bar or about 40 to 50 percent of your working weight, for 8 to 10 easy reps.
- Build up. Add weight in two or three jumps, doing fewer reps each time, like 5, then 3, then 1 or 2.
- Start your working sets. Rest a minute or two after the last warm-up, then begin.
A sample warm-up for a 225 lb squat
| Set | Weight | Reps |
|---|---|---|
| 1 | Empty bar (45 lb) | 10 |
| 2 | 95 lb | 5 |
| 3 | 135 lb | 3 |
| 4 | 185 lb | 2 |
| Working sets | 225 lb | 5 |
Why warm-up sets work
They raise muscle temperature and let you practice the exact movement before it’s heavy. They also give you a check on how the day feels. If the light sets feel slow or achy, it may be a day to lower the working weight.
Also asked
Should I stretch before lifting?
Long static stretches aren't needed before lifting. Warm-up sets and some movement do the job better. Save longer stretching for after, if you like it.
Do I need warm-up sets for every exercise?
Mostly for the first heavy exercise of each body part. Later exercises for the same muscles need one light set, if any.
How long should a warm-up take?
About 10 minutes for most sessions, a bit longer before very heavy work or on a cold morning.