Lifting · 1 min read · Updated
Warm-ups and stretching that actually help
Five minutes of easy cardio and a few lighter sets beat long static stretching before lifting. Save the long stretches for after.
You don't need a 30-minute routine. A warm-up just needs to get your body warm and your first movement grooved before the heavy sets.
A 10-minute warm-up
- 3 to 5 minutes of easy cardio: bike, rower, brisk walk.
- A few moving stretches: leg swings, arm circles, hip openers, bodyweight squats.
- Ramp-up sets on your first lift: an empty bar or light weight for 8 to 10, then about half your working weight for 5, then 75% for 2 or 3.
Stretching
Long, held stretches right before heavy lifting can make you a touch weaker for a while. Do them after training or on rest days, when they're great for easing stiffness.
Cold days and older joints
On cold days and as the years go by, your body takes longer to warm up. Add a few extra minutes and an extra ramp-up set.
Cool down
After the last set, a few minutes of easy walking lets your heart rate settle. That's a good time for a couple of slow stretches for the muscles you trained, held for about 20 to 30 seconds each, breathing easy.