Science shows that there’s a specific way to do a warmup, regardless of the working sets to come or the actual exercise routine.
Researchers at Edith Cowan University looked into how warmups affect performance.
They found that raising muscle temperature helps muscles contract faster and with more force.
This was especially useful for movements that require speed and power.
Lead researcher Dr. Cody Wilson said that every 1°C increase in muscle temperature improved performance by about 3.5%.
The biggest benefit was seen in quick, explosive actions rather than pure strength.
How the Study Was Done
The study compared passive warmups, like using heat pads or taking a hot shower, with active warmups involving light movement.
Active warmups could be jogging in place or doing a lighter version of your planned workout.
However, a warmup for many people consists of activity not related to the incoming workout session, such as brisk walking on a treadmill preceding a weight routine.
Interestingly, there wasn’t a huge difference between passive and active warming up.
Researchers think this might be because many warmups that were tested weren’t very similar to the main exercise.
How many people will dive into the first exercise of back day – the deadlift – without really warming up at all, or, the warmup is totally unrelated to the deadlift?
PhD student JP Nunes explains in the report that warmups tend to work better when they closely match what you’re about to do.
If you plan to lift weights, warming up with lighter reps of the same exercise may help the body fire muscles more efficiently.
So even though pushups may seem like a great warmup for the bench press, how about next time simply warming up with a very light barbell?
Dr. Wilson says that any warmup is better than none.
A short walk, a bit of pedaling or some slow burpees can make a difference.
But warmups that mimic the main workout often give better results.
So instead of running on a treadmill prior to your squat routine, how about doing actual barbell squats with a relatively very light load for a few sets?
Many people do warm up with squats before getting into working sets, but the warmups are often like a “sub-working set.”
Go even lighter; think of your very first warmup as a warmup to your working set warmup.
Knowing when you’re ready to start the real workout isn’t an exact science.
A note to consider: If you have a stubborn or tweaky rotator cuff, you’ll want to do whatever warmups that work best for this situation — even if the movements don’t resemble the upcoming workout.
For example, side lifts with very light dumbbells are a favorite warmup preceding the flat bench press or incline press for those with tweaky shoulders.
The paper says that once movement feels easier, more accurate and you start to sweat lightly, you’re probably warmed up enough.
