How to Warm and Prevent Injury When Lifting Weights

Oct 8th 2015 at 8:50 PM


You’ve heard it said over and over again that the key to preventing injury when working out is to warm up. Well, this is true. TV workout programs usually show people stretching prior to lifting weights. While stretching is good for flexibility, it’s not the best way to prepare for an intense lifting session. Doing cardio is one the best ways to start your warm up and you can reinforce your cardio warm up with other exercises. Warming up serves to prepare your muscles and joints to better handle weights. You have to realize that warm up should be tailored to suit you and should not be adopted in a blanket fashion. The older you get, the more time you will take to warm up. If you are in your 40s or 50s, it will take you considerably longer to warm up than someone who’s in their 20s or 30s.

So, how do you know when you’re choosing the right exercise for your warm up sets? First of all, isolation exercises are the worst type for warming up. You should instead go with exercises that work on multiple body parts or multiple joints at the same time. Also, choose a set that will allow you to use the most weight on it. For instance, if your focus for the day is on your chest and you are going to work on chest fly’s, bench pressing and inclines, you should warm up by bench pressing because it will allow you to use the most weight. For your legs, choose to warm up with the one exercise that does the most work on your quads. That is, choose squats, or lunges. If you have not worked out for a long time and don’t feel confident doing this on your own at home, seek professional guidance from a trainer at bondi gym.


If you want to work out your full body, warm up using the following compound exercises: bench pressing, squats and lateral pulldowns. You should not go full throttle with your exertion and difficulty levels but should instead allow your progress to build incrementally. To start, only use 40% to 50% of the normal weight you usually lift and with very slow movements, repeat for 10 to 20 reps. For your next 2 sets, increase the weight by an additional 10 to 20% and this time repeat your movements slowly for up to 15 reps. You don’t need any resting period between sets because your movements will be slow. You also don’t have to do your whole warm up routine at the beginning of the workout. You can warm up for the specific exercise just before you do it. For instance, if you are doing squats first, warm up for the squats and then do your squat workout. You should warm up a specific part of the body just before using it, otherwise it will get cold and expose you to injury. Remember, to be safe, work out around other professionals at the Thai boxing Sydney gym.

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