Don’t Underestimate the Warm Up: Why preparation is where results are made

Most of us treat the warm-up like the ads before a movie: something to sit through before the good stuff starts. A couple of minutes on the bike, a few half-hearted arm circles, then straight into the main event. But those first ten minutes quietly decide how the next fifty go. Get them right and you lift more, move better and leave feeling stronger. Skip them and you’re training at a fraction of what your body can actually do.

What a warm-up actually does

A good warm-up is more than “getting the blood flowing”. As your muscles warm, they contract faster and more forcefully, and the signals travelling from your nervous system to those muscles speed up too. Your joints become better lubricated, your heart rate and breathing climb gradually rather than spiking, and the tissues around your hips, shoulders and spine become more willing to move through their full range.

The result is better performance and fewer niggles. Structured warm-up programs used in team sports have been shown to cut injury rates significantly, and research on strength and power training consistently finds that people who warm up properly produce more output than those who don’t.

Rehearsal, not just preparation

There’s also a skill element. Every warm-up is a chance to rehearse the movements you’re about to load, so your body has already “found” the right positions before the weight gets heavy. Lighter build-up sets, a few jumps or some quick strides prime your nervous system, so the first working set feels crisp instead of clunky.

Build a warm-up that works

Coaches often use a simple three-step structure. Aim for 10 to 15 minutes in total:

Raise (3–5 min): Gradually lift your heart rate and body temperature on the rower, bike or SkiErg, or with skipping or a brisk walk.

Activate and mobilise (3–5 min): Wake up key muscles and open up stiff areas with glute bridges, band pull-aparts, leg swings and lunges with a twist. Keep stretches moving here, as long static holds right before heavy or explosive work can temporarily reduce power.

Potentiate (2–3 min): Bridge the gap to your session with a few lighter sets of your first exercise, building towards your working weight, or some short bursts of speed if you’re doing conditioning.

Make it yours

The best warm-up reflects how you live and how you feel today. If you sit at a desk all day, give your hips and upper back a little extra attention. Training first thing in the morning? Allow a few more minutes to get going. And as the years add up, a longer, more gradual warm-up becomes one of the smartest investments you can make in staying active.

Most importantly, use it as a check-in. Notice what feels tight, what feels good and how much energy you’ve got, then adjust your session accordingly. That’s where training smarter really begins.

Start strong

Next time you’re on the floor, ask one of our FIT Health Clubs trainers to help you build a warm-up tailored to your goals and your body. Ten focused minutes could be the difference between simply turning up and making real progress.