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Weightlifting Advice: How To Warmup Properly

By Chris Hammel

I see this all the time-lifters don’t realize how important a proper warm-up really is.

This weightlifting advice should be taken to heart.

If you are out there doing some wimpy warm-up with only 1 set of 20 reps on an unloaded bar or doing nothing at all, you’re hurting your progress at the gym.

There are two reasons why a good warm-up can serve you both in the short and long term…

1) A good warm-up works to help increases the weight your body is capable of handling and this leads to maximum muscle stimulation and growth.

2) You lower your odds of getting injured when you do a proper warm-up.

I think that these are two very good reasons to ensure that you spend a mere 15-20 minutes to ensure that you get a proper warm-up before your actual workout.

Does this weightlifting advice sound good to you?

Great! Now, a proper warm-up should look like this…

5 minutes of light cardiovascular activity is a nice start to your warm-up.

Use any basic piece of cardio equipment for this: a treadmill, recumbent bike, or rowing machine.

A simple cardio warm-up will up your body’s core temperature, help in stimulating your heart and lungs, and lubricate your joints by increasing the secretion of synovial fluid.

While you are completing your 5-minute cardio warm-up, also use this time to picture the workout you’re going to do.

If you can focus mentally, you will be better prepared to put forth a maximal effort in your upcoming battle.

Your mental attitude will help determine if your workout is a success or a failure, so it makes sense to prepare both your body and mind.

Once you’ve completed those 5 minutes, move onto the final part of your warm-up.

For this next round, you will be completing 5 warm-up sets that mirror the first major compound exercise that you do.

To give you a clearer picture, if you were training legs using squats as your main exercise, do 5 warm-up sets of squats.

Start with high reps and light weights; then move to low reps and heavy weights.

For these 5 warm-up sets, keep in mind:.


Remember, this is simply a warm-up; it is only designed to help you improve blood flow to the muscles and surrounding connective tissue.

It also helps to up the poundages that you can lift during your workout by prepping your body and mind beforehand.

Don’t fatigue your muscles during these sets; it completely destroys the purpose behind a warm-up.

Check out this simple formula to help you determine what weight to use and how many reps to perform for warming up.

These are percentage values of the weight you will use for the actual muscle-building set.

That is, if you’re going to be squatting 200 pounds, the first warm-up set should be performed with 100 pounds for 10 reps.

Set 1: 50% x 10 reps Set 2: 60% x 6 reps Set 3: 70% x 4 reps Set 4: 80% x 3 reps Set 5: 90% x 1 rep

Before you move into your workout, finish these 5 basic sets.

This is essential weightlifting advice; please do not underestimate the importance of the warm-up process!

Apply this weightlifting advice to stay injury-free and prep for hard workouts.

The cost of an additional 15-20 minutes is well worth the reward.

Need weight gain fast? Learn more on this weight gain tips blog right now for more facts and tips!

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Article Citation
MLA Style Citation:
Hammel, Chris "Weightlifting Advice: How To Warmup Properly." Weightlifting Advice: How To Warmup Properly. 26 Jun. 2010. 18 Sep 2014 <>.

APA Style Citation:
Hammel, C (2010, June 26). Weightlifting Advice: How To Warmup Properly. Retrieved September 18, 2014, from

Chicago Style Citation:
Hammel, Chris "Weightlifting Advice: How To Warmup Properly"

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