Why Is Warming Up Important For Weightlifting?

Coaches, personal trainers and class instructors drill it into you and insist on including it as part of training programmes – the warm-up is not to be ignored or dismissed. 

Warming up is a component of exercise preparation for everyone, from professional athletes to casual participants, fitness class attendees and gym-goers. 

A minimum of five to ten minutes of warm-up activity is recommended by the NHS before doing exercise or sports.

The urge to skip the warm-ups and get to the fun stuff is strong, but there are good reasons why fitness professionals swear by them. 

What are the benefits of warm-up exercises?

Better performance

Body temperature increases during a warm-up, the nervous system readies itself, and muscles and tendons become more elastic. 

Muscles that are warm and have good blood flow contract and relax more quickly. This leads to better performance through faster movement and increased force when lifting. 

Increased blood flow

Warm-ups effectively signal to the cardiovascular system that it is time to do some hard work. The blood vessels dilate, making it easier for oxygen and nutrients to fuel the muscles. 

Gradually raising the heart rate puts less strain on the heart than going straight from cold to full pace, so it doesn’t have to work so hard to get the same results.  

Reducing injuries

Research has shown that warming up properly before sports, workouts, and training sessions can reduce injuries. A study of female footballers showed that the players who warmed up before each session sustained fewer injuries than those who did not warm up. 

Of course, many other factors impact injury rates, such as age, proper technique, body mechanics and previous injuries. However, a warm-up is something you have control over and can implement as part of your programme. 

Mobility

Improving your range of motion in lifting can allow you to lift heavier with more reps. Warm-up exercises can help improve joint mobility so that they are ready to be put under the pressure of heavy or explosive lifts. 

Working the joints releases synovial fluid that lubricates them, which means that movements are easier, there is less tightness, and the range of motion is increased. 

Increasing joint mobility can also help improve musculoskeletal control when completing compound lifts and movements. 

Getting in the zone

All sports require a high level of focus and mental preparedness to perform well. The same applies to a gym or training session. 

A warm-up can help to shift your mind into performance mode before an event and can be a transition period into the main training session.

It allows you to shake off the stress of the rest of the day and whatever else is on your mind, to focus, and get into the zone for training.

What type of exercises are in a warm-up?

The idea of a warm-up is to prepare the body for exercise so that the strain on the cardio and musculoskeletal systems is reduced. Therefore, the exercises need to support that – even professionals don’t start with 200kg on an Olympic barbell for a squat.

Light cardio

This includes jogging, skipping, static cycling – anything that raises the heart rate gently and gradually. 

Dynamic stretches

These involve active movement while stretching rather than holding a static stretch. They act on the muscles, circulation and nervous system to prepare them and tend to mimic the movements needed in the main workout. 

Movement-specific exercises

Each sport or workout will require different movements and techniques. Incorporating movements specific to the lifts you will be doing can further help prepare your body and mind for the training session or competition. 

For example, breaking down Olympic lifts into steps and completing them using only the bar or completing full-depth bodyweight squats before using a barbell for back squats. 

What gym equipment do you need for a warm-up?

The equipment you need will very much depend on the workout ahead of you. In a weightlifting session, you will need to consider which muscle groups you will be targeting and what lifts you’ll be doing. 

Kit you might use in a warm-up:

Light weights

Starting with lower weights than you usually use when lifting can help warm up the movement and let you focus on the technique. A set of adjustable dumbbells, light kettlebells

Weight plates

Not just for use with barbells, Olympic weight plates can be used in the warm-up too, for dynamic movements such as a halo movement or overhead squats.

Resistance bands

Bands are very versatile in warm-ups. Useful for preparing shoulders and chest muscles for bench and shoulder presses, they can also be used for lower-body preparedness, for example, a banded good morning or deadlift movements. 

Floor mats

Use these for activating your core with a plank or hollow hold. 

Cardio equipment

Rowing machines, air bikes and skipping ropes can all be used for increasing the heart rate before your workout. 

Just the bar

Use only an Olympic barbell without the weights to practice proper technique.

Next time you are in the gym or about to begin a weightlifting session, think about the benefits before you decide to skip your warm-up.