The routine
1. Easy cardio, 3–4 minutes
Bike, rower, brisk walk or skipping. Finish warm and slightly out of breath, but still able to talk.
Why: a warmer body tends to perform better. In one study, adding easy cardio before the warm-up sets raised lifters' maximum.
2. Move through your ranges, 2–3 minutes
- Leg swings, front to back: 10 each side
- Bodyweight squats: 10, slow
- Walking lunges: 5 each side
- Hip hinges, hands on hips: 10
- Arm circles: 10 each way
- Band pull-aparts: 15, if you have a band
Why: moving actively prepares the joints you're about to load, without the strength loss linked to long static stretches.
3. Go to your warm-up sets
SpreadLift builds them for your first lift: the empty bar, then about 40, 60 and 80% of your first work set.
Why: sets of the lift itself, climbing toward your working weight, seem to matter most for strength.
Keep it easy. A warm-up shouldn't tire you.
Questions
Short on time?
Skip the cardio. Keep the moves and the warm-up sets.
Training in a hot gym?
You'll warm up faster, so a couple of minutes of cardio may be enough.
Should I stretch first?
You don't need to. Short holds of under 30 seconds a muscle are unlikely to hurt your lifts, so keep them if you like them. Long holds of a minute or more right before heavy sets may cost a little strength. Save those for after training.
Does warming up prevent injury?
There's no good evidence that it protects you on the day. Experts think regular warm-ups may help a little over time, but the research is thin.
What about my second and third lifts?
Usually you just need that lift's warm-up sets. Add a few moves if it uses different joints, for example the upper back before bench after squats.
The coach's version, with a menu of 24 drills: The 15-minute warm-up.
About these pages
This is general education, not medical, physiotherapy or personal coaching advice. We are not your doctor or physiotherapist, and we don't diagnose or treat injuries. Each page summarises published research and health guidance in our own words, with the sources linked. Everyone is different, so use what fits and leave what doesn't. If something hurts, an ache isn't improving, or you notice anything on our Red flags page, stop and see a qualified professional, such as a doctor or a registered physiotherapist. How you use this content is your choice and your responsibility. Terms
Credits. Warm-up routines and drills: VCS coaching (Visser Coaching Systems). Research summaries: the sources listed on each page.