Pre-Workout Warm-Up Tips: How to Prime Your Body for Peak Performance

So you’re ready to crush your workout—awesome! But before you dive into lifting, running, or flowing through your yoga poses, there’s one crucial step you shouldn’t skip: the warm-up.

Think of your warm-up like prepping your car on a cold day—you wouldn’t just slam the gas and hope for the best, right? Your body needs that same kind of gentle nudge to transition from rest to action.

Here’s how to warm up smart, so you move better, perform stronger, and stay injury-free.

Why Warming Up Matters

A good warm-up:

• Increases blood flow to your muscles

• Raises your core body temperature

• Enhances flexibility and joint mobility

• Prepares your nervous system for movement

• Reduces the risk of injury

• Mentally gets you in the zone

  
  

Whether you're going for a heavy lift or a light jog, warming up helps your body say, "Okay, we’re doing this!"

1. Start With Light Cardio (5–10 minutes)

Get your heart pumping and blood flowing with some low-intensity cardio. The goal here isn't to exhaust yourself—just to elevate your heart rate and warm up your muscles.

Examples:

• Brisk walking

• Jumping jacks

• Jogging in place

• Jump rope

• Light cycling

2. Dynamic Stretching > Static Stretching

Save the long, deep stretches for after your workout. Dynamic stretching is where it’s at before a workout—it keeps your muscles moving and gets your joints ready for action.

Try:

• Arm circles

• Leg swings (front-to-back and side-to-side)

• Hip circles

• Walking lunges with a twist

• High knees or butt kicks

🧠 Pro tip: Think "movement-based" stretching—not holding a pose for 30 seconds. You're warming up, not cooling down!

3. Activate Key Muscle Groups

If you're doing a specific type of workout (like strength training or a run), it helps to “wake up” the muscles you’ll be using the most.

Before a leg day:

• Glute bridges

• Bodyweight squats

• Monster walks with a resistance band

Before upper body:

• Shoulder rolls

• Push-ups (or wall push-ups)

• Arm swings and band pull-aparts

🎯 Focus on controlled, intentional movements—this isn’t about speed, it’s about prepping those muscles to fire efficiently.

4. Rehearse the Movement

Doing a quick version of the workout you’re about to do—at a lighter intensity—is one of the best ways to prepare your body.

Examples:

• Lifting? Do warm-up sets with lighter weights.

• Running? Start with a slow jog and gradually increase speed.

• HIIT class? Walk through a round with slower reps.

This helps fine-tune your form and cues your nervous system for the real thing.

5. Listen to Your Body

A good warm-up should leave you feeling ready, not wiped out. You want to break a light sweat and feel your joints loosen up. If something feels tight or off, take a few extra minutes to stretch or mobilize that area.

Quick Warm-Up Routine (Total Time: ~7–10 minutes)

1 minute: Jumping jacks1 minute: Arm circles + shoulder rolls1 minute: Leg swings1 minute: Walking lunges1 minute: Glute bridges2–3 minutes: Practice workout movements (e.g. light squats, easy push-ups)

Don’t treat warming up like a chore—it’s your launchpad for a safe, effective, and powerful workout. Skipping it might save time in the short term, but it could cost you in performance—or worse, an injury.

So next time you're about to hit the gym, hit pause for a few extra minutes and get your body primed. Your muscles (and future self) will thank you.

Looking for a warm-up routine that fits your workout style? Head over to our Personal Training page to check out pricing, packages, and book a session!