You already know you should warm up before exercise. But if your warm-up consists of a few toe touches and a quick jog on the spot, you are probably not getting much out of it.
A good warm-up does not need to be complicated or take long. But it does need to include the right things. Here is a simple guide you can use before any workout, sport or training session.
Why bother warming up?
A proper warm-up prepares your body to move well and handle load. It does four things:
- Raises your body temperature. Warm muscles are more elastic, contract faster and are less likely to strain.
- Wakes up your nervous system. Your brain starts firing the right muscles in the right sequence, improving coordination and reaction time.
- Increases blood flow. More blood to your muscles means more oxygen and energy available when you need it.
- Gets your head in the game. A warm-up is a transition from “sitting at a desk” to “ready to perform.” That mental shift matters.
Research on injury prevention programmes shows that structured warm-ups can reduce injury rates by around 30 to 36%. But here is the catch: they only work if you do them consistently. Warming up once a week is not enough. You need to do it every time you train.
The mistake most people make
Static stretching before exercise. Holding a hamstring stretch for 30 seconds, pulling your heel to your backside, that sort of thing.
For years this was the standard advice. The research now tells a different story. Static stretching before exercise can temporarily reduce your power and strength, especially if you hold each stretch for longer than 60 seconds. It does improve flexibility, but that is not what you need right before a workout. You need your muscles ready to fire, not relaxed.
Save static stretching for after your workout. Before exercise, dynamic movement is what you want.
What a good warm-up looks like
Think of it in four stages. The whole thing should take about 10 to 15 minutes.
1. Raise your heart rate (3 to 5 minutes)
Start with light aerobic activity to get your blood flowing and your body temperature up. This does not need to be intense. Just enough to break a light sweat.
- Brisk walking or light jogging
- Skipping
- Cycling at an easy pace
- Rowing at low intensity
2. Activate your muscles (2 to 3 minutes)
Now switch on the key muscle groups you are about to use. These are controlled, intentional movements, not just going through the motions.
- Glute bridges (wake up your glutes before any lower body work)
- Band pull-aparts or scapular squeezes (for upper body sessions)
- Dead bugs or bird-dogs (to activate your core)
- Single-leg balance work (for coordination and ankle stability)
3. Mobilise your joints (2 to 3 minutes)
Move your joints through their full range of motion with dynamic stretches. This is where you replace those old static stretches.
- Leg swings (forward/back and side to side)
- Hip circles or deep lunge with rotation
- Arm circles progressing to larger range
- Thoracic spine rotations (especially important if you sit at a desk all day)
- Ankle circles or calf raises
4. Build intensity (2 to 3 minutes)
Gradually ramp up to the intensity of your session. If you are about to run, do a few short sprints at increasing effort. If you are lifting, do a few warm-up sets with lighter weight.
- Progressive sprints: 50%, 70%, 85% effort
- Warm-up sets of your first exercise at 40 to 60% of your working weight
- Sport-specific movements at building intensity (practice swings, passes, jumps)
By the time you start your main session, your body should feel ready, not surprised.
How long should it take?
10 to 15 minutes is the sweet spot. Research shows that 7 to 10 minutes of dynamic warm-up produces the best results for power and explosive performance. Add a few minutes of light cardio at the start and progressive intensity at the end, and you are in the right range.
One important detail: the benefits of a warm-up last about 15 minutes. If you warm up and then sit around chatting for 20 minutes before you start, you have lost most of the effect. Time your warm-up so it flows straight into your session.
What about stretching after exercise?
Static stretching after exercise is a good idea. Your muscles are warm, your joints have been moving and this is the best time to work on flexibility. Hold each stretch for 20 to 30 seconds and focus on the areas that feel tight.
Over time, regular static stretching actually improves both flexibility and strength. It is just not the right tool immediately before high-intensity activity.
A simple warm-up you can use today
Here is a general-purpose warm-up that works before most gym sessions, runs or sport:
- 3 minutes: Brisk walk or light jog
- Glute bridges: 10 reps
- Leg swings: 10 each leg, forward and back
- Deep lunge with thoracic rotation: 5 each side
- Arm circles: 10 small, 10 large, each direction
- Bird-dogs: 8 each side
- Progressive build: 3 short efforts at 50%, 70%, 85% of session intensity
Done. Under 12 minutes. Adjust the specifics based on what you are training, but the structure stays the same: raise, activate, mobilise, build.
When to get help
If warming up is painful, or if you feel stiff and restricted no matter how much you warm up, the problem might not be your routine. Joint stiffness, muscle tightness and movement restrictions can limit how well your body responds to a warm-up.
This is where chiropractic care can help. We assess how your joints and muscles are moving and treat the areas that are restricted. Whether it is a stiff thoracic spine, tight hips, a sore lower back or restricted shoulders, getting those areas moving properly means your warm-up actually works the way it should.
If you are dealing with recurring tightness, pain during exercise or an injury that is not clearing up, get in touch or book an appointment. We will help you figure out what is going on.
References
- Meta-analysis of warm-up programmes and injury prevention in youth athletes (15 RCTs, 21,576 participants). International Journal of Environmental Research and Public Health. 2022; 19(10).
- Network meta-analysis comparing dynamic and static stretching effects on explosive performance (35 studies). BMC Sports Science, Medicine and Rehabilitation. 2023; 15.
- Systematic review of dynamic vs static stretching effects on jump height and range of motion. Applied Sciences. 2024; 14(9).
- Review of dynamic warm-ups and their role in injury prevention and performance. Arthroscopy, Sports Medicine, and Rehabilitation. 2024; 7(2).
- Meta-analysis of static stretching effects on maximal strength (83 studies, 2,012 participants). Journal of Sport and Health Science. 2024; 13(6).