The Importance of Warming Up for Optimal Performance

Understanding the Warm-Up

No one enjoys warming up. I certainly don’t. It occupies a significant space in my mind.

Recently, an online client shared her thoughts on the training app. She mentioned spending more time on warm-up drills, believing that this was where most of the benefits of her training would come from. And she is absolutely right.

When I create a training plan, I view the warm-up as the key to unlocking peak performance in the "main" exercises. These "main" exercises target the attributes we aim to improve, but everything begins with the warm-up.

The Science Behind Warming Up

Research shows that warm-ups have minimal effect on training performance, especially in weightlifting. However, in the real world, the impact is much more significant.

A warm-up serves several purposes, whether they are real or imagined, measurable or psychosomatic. In strength training, the warm-up is primarily about weight acclimation. It prepares the body to handle the working load, ensuring that the last couple of sets are challenging yet manageable. But before that, we need to awaken both the mind and body.

Action Triggers in Warming Up

In psychology, there is a concept known as an "action trigger." This is an action that, once performed, prompts the next action. We all have these habits that we execute without conscious thought.

For example, making a morning coffee often starts with putting the kettle on. In my experience, warming up acts as an action trigger. Observing individuals at WG-Fit, whether they arrive early for a Bootcamp session or rush in for lunchtime workouts, I notice how grabbing a skipping rope and starting to warm up transforms their mental state.

Within a minute or two, their demeanor changes. The glassiness in their eyes fades, and they begin to engage. They seamlessly transition into the next movement, and by the time they set up weights for the main exercises, they are entirely different—ready for action.

Preparing for the Main Exercises

Going back in time, packing a training bag the night before can also serve as an action trigger. Once packed and left by the door, it signifies that you know what you’re doing, making it easier to follow through.

Now, let’s discuss warm-up content. I often program a pulse raiser—something simple to kickstart the body, pump blood, and raise temperature. If it also incorporates a coordination element, it engages the brain further.

After that, we move into specific movements, which are carefully selected. This is where I invest most of my thought.

Tailoring Warm-Ups to Individual Needs

Lifting involves fundamental movements: Push, Pull, Hinge, and Squat. However, individuals may have unique needs due to injuries or discomfort. A sore knee, a bad back, or a dodgy shoulder might require specific attention to ensure effective pushing, pulling, hinging, and squatting.

Incorporating rehabilitation exercises into the warm-up can save time during the main training session. The 100 Rep Warm Ups represent this thought process. You can see them here: 100 Rep Warm Ups.

For clients focused on injury management, as well as athletes, warm-ups are tailored to meet their specific needs based on assessments.

Engaging with the Warm-Up

When I see people going through warm-ups half-heartedly, treating them as mere box-ticking exercises, I realize they aren’t engaging with the process. There may be a lack of understanding about the purpose of the movements, or the exercises may be too generic to hold any value.

This is why many people dislike warming up. They are often impatient to get to the "fun" stuff!

However, if you discover a warm-up that gets you breathing and sweating, alleviates pain, and leaves you feeling taller and lighter, you’ve struck gold. Over time, if you notice injuries diminishing and mobility improving, you are making progress, and your subsequent training will benefit as a result.

The Right Duration for Warming Up

Take the time to warm up properly. The 100 Rep Warm Ups typically last between 8 to 15 minutes, which should be sufficient. If you find yourself warming up for more than 20 minutes, it’s worth questioning the effectiveness of your routine. Either you’re not planning to train seriously, or you might be doing the wrong warm-up.

If you suspect the latter, revisit the YouTube link provided or feel free to reach out to me for a discussion.

Final Thoughts

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Regards

Dave Hedges

www.DaveHedges.net