How to Warm Up
Before Lifting(and Do You Really Need to Stretch?)
Not sure whether to stretch, jog or just start lifting? Here is what a warm-up really does and a simple 5 to 10 minute routine you can use.
By Wellio
You walk into the gym with 45 minutes, a plan, and a vague sense that you're supposed to "warm up." Maybe you jog for a few minutes, maybe you do the hamstring stretch you learned in school, maybe you skip it and go straight to squats. Then someone on social media says static stretching kills your gains, and someone else says you'll get hurt without it.
The truth sits somewhere more practical. A good warm-up doesn't need to be long or complicated, and the research is clearer than the arguments online suggest. Some of what people do before lifting helps a little, some makes no difference, and a few habits work against you.
We went through the main research: a meta-analysis of 32 studies on warming up, two large reviews on stretching before exercise, a 2025 meta-analysis on muscle temperature and force, newer trials on warm-up sets in trained lifters, and a meta-analysis of 25 trials on what actually prevents sports injuries. Below we cover what a warm-up does, whether you should stretch, how many warm-up sets to do, what helps with injury risk, and a 5 to 10 minute routine you can use today.
What does a warm-up actually do?
This section explains why warming up matters before getting into the details.
When you start moving, your muscles get warmer, blood flow increases, and your nervous system gets better at recruiting muscle fibers. You also "rehearse" the movement you're about to load, which helps your coordination.
What the research shows
A 2010 meta-analysis in the Journal of Strength and Conditioning Research by Fradkin and colleagues pooled 32 studies. In 79% of the performance measures, warming up improved results, and there was little evidence that warming up hurts performance. The authors noted that few studies were high quality, so the size of the benefit is uncertain.
A 2025 meta-analysis in the Journal of Sport and Health Science by Wilson and colleagues, covering 33 studies, looked specifically at what raising muscle temperature does to force. Warmer muscles produced force faster and generated more power, but maximum force didn't change significantly. That fits what many lifters feel: a warm-up makes you feel quicker and smoother, even if your top-end strength isn't transformed.
How to warm up before lifting: the three parts
Most effective warm-ups follow the same three steps. Here's what each one is for.
| Part | What it is | How long | Why |
|---|---|---|---|
| 1. General warm-up | Easy cardio: brisk walk, bike, rower, jumping jacks | 3 to 5 minutes | Raises body and muscle temperature |
| 2. Dynamic mobility | Controlled moves through the range you'll use: leg swings, hip circles, bodyweight squats, arm circles | 2 to 3 minutes | Prepares joints and practices the positions |
| 3. Specific warm-up sets | Lighter sets of your first lift, building toward your working weight | 1 to 3 sets | Rehearses the movement under load |
The timings are common coaching conventions, not tested prescriptions. The order is what matters most: get warm, move through the range, then practice the actual lift.
Should you stretch before lifting?
This is the most argued-about part of the warm-up. The answer depends on what kind of stretching and for how long.
Static stretching: short holds are fine, long holds can cost you a little
Static stretching means holding a stretch in one position, like a standing hamstring stretch.
A 2013 meta-analysis in the Scandinavian Journal of Medicine & Science in Sports by Simic and colleagues pooled 104 studies. On average, static stretching before exercise reduced strength by about 5.4% and explosive performance by about 2%. The smallest effects showed up with shorter stretches of around 45 seconds or less. The authors concluded that static stretching as the only warm-up activity should generally be avoided.
A 2016 review in Applied Physiology, Nutrition, and Metabolism by Behm and colleagues, the basis of the Canadian Society for Exercise Physiology's position on stretching, added useful detail:
| Type of stretching | Average effect on performance right after |
|---|---|
| Static stretch held under 60 seconds per muscle group | About 1% lower (small) |
| Static stretch held 60 seconds or more per muscle group | About 4.6% lower |
| PNF stretching (contract-relax) | About 4.4% lower |
| Dynamic stretching | About 1.3% higher (small) |
The key detail: in most real warm-ups, people stretch and then keep moving. Behm and colleagues concluded that stretching can be part of a warm-up as long as it's followed by dynamic activity, which minimizes any effect on performance.
Dynamic stretching: a better fit before lifting
Dynamic stretching means moving a joint through its range in a controlled way, like leg swings or walking lunges. It slightly improved performance on average, and it doubles as practice for the positions you're about to load. That makes it a natural choice for your warm-up.
What this means for you
- If you like a short static stretch before lifting, keep it under about 30 to 60 seconds per muscle and follow it with dynamic moves and warm-up sets.
- Save long holds for after training or a separate session.
- If a joint feels tight, a little dynamic mobility for that area plus a few light sets is usually enough.
How many warm-up sets do you need?
This section covers the specific warm-up: lighter sets of the exercise you're about to do.
The research here is mixed and depends on how heavy you're lifting.
- A 2021 systematic review in Motricidade by Ribeiro and colleagues looked at 11 studies on warm-ups in resistance training. Results were inconsistent, but maximal strength and reps tended to improve when the specific warm-up included loads close to the working weight. The authors called the overall evidence inconclusive.
- A 2025 randomized crossover trial by Enes and colleagues (published as a preprint, not yet peer reviewed) tested 29 trained lifters doing bench press and leg press at about their 10-rep max. One or two warm-up sets made little to no difference compared with no warm-up sets.
So how do you use this? A practical way to read it:
| What you're about to do | Suggested warm-up sets |
|---|---|
| Moderate weights, 8 to 15 reps, exercise you know well | 0 to 1 light set |
| Heavier weights, 3 to 6 reps | 2 to 3 sets, building up toward your working weight |
| A new or technical exercise | 2 or more light sets to practice the movement |
| Second or third exercise for the same muscles | Often 0 to 1 set, since you're already warm |
A simple example for a working weight of 40 lb on a goblet squat: one set of 8 to 10 reps with about 20 lb, then one set of 3 to 5 reps with about 30 lb, then your working sets. Keep warm-up sets easy. They're practice, not extra training.
These set and percentage suggestions are common coaching conventions, adapted to what the research shows.
Does warming up or stretching prevent injuries?
This is why many people warm up in the first place, so here's the honest picture.
A 2014 meta-analysis in the British Journal of Sports Medicine by Lauersen and colleagues pooled 25 randomized trials with more than 26,000 participants. It compared different types of exercise programs for preventing sports injuries:
| Type of program | Effect on injury risk |
|---|---|
| Strength training | Reduced injuries to less than a third of the comparison groups |
| Balance and proprioception training | Reduced injury risk |
| Programs combining several types of exercise | Reduced injury risk |
| Stretching | No significant effect |
The Behm review reached a similar conclusion about stretching: static stretching had no clear effect on overall injury rates.
This doesn't mean warm-ups are pointless for safety. Moving well, feeling ready, and practicing the lift with lighter weight help you lift with control, which matters. But the strongest injury protection in this research came from getting stronger over time, which is exactly what your lifting program is for.
If something hurts during your warm-up (sharp pain, not stiffness), don't push through it. Pick a different exercise for the day, and see a doctor or physio if the pain continues.
Stretching for flexibility is a separate goal
Stretching still has a place. It just works better as its own thing rather than as injury insurance before lifting.
- If you want more range of motion, for example a deeper squat or more comfortable overhead reach, regular stretching can help over time.
- Strength training through a full range of motion also builds mobility, and many lifters find that squatting, lunging and hinging regularly improves how they move.
- Stretching after training or on rest days lets you do longer holds without worrying about your lifts.
- Stretching for soreness is a different question, and research suggests it does little for next-day soreness.
A 5 to 10 minute warm-up routine you can use
Here's a simple full-body template. Adjust it to your first exercise.
Step 1: General warm-up (3 to 5 minutes)
Pick one: brisk walk or incline walk, bike, rower, or a mix of marching, step-ups and arm swings at home. Aim to feel warmer and slightly out of breath, but able to talk.
Step 2: Dynamic mobility (2 to 3 minutes)
| Move | Reps |
|---|---|
| Leg swings, front to back | 8 to 10 per leg |
| Hip circles or hip openers | 5 per direction |
| Bodyweight squats | 8 to 10 |
| Walking lunges or reverse lunges | 5 per leg |
| Arm circles and band pull-aparts (or arm swings) | 10 |
| Cat-cow or thoracic rotations | 5 to 6 |
Step 3: Specific warm-up sets (1 to 3 sets)
Do lighter sets of your first exercise, building up toward your working weight. Use the table in the warm-up sets section above to decide how many.
If you only have 3 minutes
Skip step 2, do one minute of easy movement, then two light sets of your first exercise. That's still a useful warm-up.
Put it together: your week
Your warm-up should match your day, not just your workout. Here's how to adjust it.
- Heavy lower-body day: Use the full routine, including 2 to 3 build-up sets on your first squat or hinge.
- Moderate full-body day with familiar exercises: A shorter general warm-up and one light set per main lift is usually enough.
- Early morning or cold gym: Take a few extra minutes in step 1. Many people feel stiffer first thing in the morning.
- After a bad night's sleep or a long day sitting: Spend a little longer on dynamic mobility and your first warm-up sets. Use them to check how you feel, and lower the weight if your warm-up sets feel unusually heavy.
- Fueling: If you train early, a small snack or simply having eaten in the last few hours can make your warm-up and first sets feel much better.
- Flexibility goals: Add 10 minutes of stretching after one or two sessions a week, or on a rest day.
Frequently asked questions
How long should I warm up before lifting?
About 5 to 10 minutes for most sessions: a few minutes of easy cardio, a couple of minutes of dynamic mobility, and 1 to 3 lighter sets of your first exercise. Heavier or more technical sessions may need a few extra minutes.
Should I stretch before lifting weights?
You don't have to. Short static stretches under about 60 seconds per muscle, followed by movement, have little effect on strength. Long holds right before lifting can reduce strength by a few percent. Dynamic stretching is a better fit before training.
Do I need warm-up sets?
For heavy lifts or exercises you're still learning, yes: 2 to 3 sets building toward your working weight help. For moderate weights you know well, one light set may be enough. A recent trial in trained lifters found little benefit from warm-up sets before moderate-weight sets.
Does stretching prevent injury?
Not on its own, according to the research. A meta-analysis of 25 trials found stretching had no significant effect on sports injuries, while strength training reduced injuries to less than a third. A good warm-up still helps you lift with control.
Is cardio a good warm-up before lifting?
A few minutes of easy cardio is a great start because it raises your body temperature. Keep it light. A long or hard cardio session before lifting is a different thing and can tire your legs before strength work.
Should I stretch after lifting instead?
If you want to improve flexibility, after lifting or on rest days is a good time, since longer holds won't affect your training. Stretching after a workout doesn't seem to do much for next-day soreness.
Conclusion
So, how do you warm up before lifting? Keep it simple: a few minutes of easy movement, a couple of minutes of dynamic mobility, then lighter sets of your first exercise building up to your working weight. Research shows warming up generally helps, especially by making your muscles quicker and your movement smoother.
Stretching is optional before lifting. Short holds followed by movement are fine, long holds are better saved for later, and stretching won't protect you from injuries the way getting stronger does. Spend 5 to 10 minutes getting ready, use that time to check how you feel, and put your energy into the work that follows.
This article is for general education and isn't medical advice.
If you want help putting this into your own week, Wellio is an AI coach that sees the whole picture: it builds your plan around your workouts, meals, sleep and energy, and guides you day by day as life changes. Follow your plan, log your warm-up and working sets as you go, and ask the coach how to adjust your session when you feel stiff or tired. Join the Wellio waitlist.
Sources
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 2010.lida.sport-iat.de
- Wilson CJ, et al. The effect of muscle warm-up on voluntary and evoked force-time parameters: a systematic review and meta-analysis with meta-regression. Journal of Sport and Health Science, 2025 (News-Medical summary).news-medical.net
- Simic L, Sarabon N, Markovic G. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 2013.lida.sport-iat.de
- Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 2016.pure.northampton.ac.uk
- Ribeiro B, et al. The effect of warm-up in resistance training and strength performance: a systematic review. Motricidade, 2021.revistas.rcaap.pt
- Enes A, et al. Warming up to improved performance? Effects of different specific warm-up protocols on neuromuscular performance in trained individuals. SportRxiv preprint, 2025.sportrxiv.org
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 2014.bjsm.bmj.com
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