Not warming up properly is a mistake that many people make with their exercise program. Warming up prepares the body for the workout that you are about to perform. A good warmup raises the temperature of the body, increases blood flow, increases the elasticity of muscles and tendons, prepares us to move better and gradually builds in intensity. A good warmup also uses the movements that will be used in the exercise program. If your program includes squats and lunges, then squats and lunges should be used in the warmup.

The warmup should start with aerobic type movements that get the body moving.  These movements get the blood flowing to all the muscles of the body and raises the heart rate and temperature of the body.  Muscles move better when they are warm. Jogging, skipping, jumping jacks, riding a stationary bike are a few good examples of exercises that fit the initial part of the warmup.

Following the general warmup should be dynamic exercises that mimic the movement patterns we use every day. These movement patterns are squat, lunge, pull, push, twist and hinge.  These movements help open up our hips, shoulders and low back and increase our range of motion so we can comfortably reach these ranges during our exercise session. Dynamic warmup exercises help us practice the skills of the movements we use during exercise.

The third and last phase of a good warmup includes practicing the exercises that you will be using in your exercise session. Start with bodyweight and add weight on subsequent sets until you are at your working set weight. The amount of warmup sets will vary depending on how much weight you intend to lift as well as your form and range of motion. Work sets should not be used unless you feel completely warmed up and your form and range of motion are good.  

Your warmup should be long enough to accomplish these goals, but not too long or too intense to cause fatigue. Don’t make the mistake of jumping right into your workout. Use a good warmup to prepare yourself for your workout.