How to Warm Up Properly Before Lifting Weights

Introduction

Walking into the gym and lifting heavy without a warm-up is a recipe for disaster. Whether you are just starting with resistance training or a seasoned lifter, a few extra minutes to get your body ready can have a huge impact on your performance and minimize the risk of strain.

At Penguin Fitness, we focus on proper prep prior to any strength session. This guide details the most important steps in warming up correctly before weightlifting—so you move better, feel stronger, and remain safe.

Why Proper Warm-Up is Important
A well-planned warm-up does a lot more than heat your body up. It assists in:

Activating major muscle groups

Enhancing joint mobility

Stimulating blood flow to working muscles

Improving focus and coordination

Injury prevention

Bypassing this step may result in tight muscles, poor form, and increased risk for strain or tears.

Step 1: General Cardio Warm-Up (5–10 Minutes)

Purpose:

Warm up your heart and blood flow.

Examples:
Slow treadmill jog

Rowing machine

Jumping rope

Stationary cycling

Make the intensity light to moderate. This section should leave you slightly winded but still have you able to carry on a conversation.

Step 2: Dynamic Mobility Work (5–7 Minutes)

Purpose:

Release joints and enhance your range of motion prior to lifting.

Focus Areas:
Shoulders

Hips

Ankles

Thoracic spine (upper back)

Effective Movements:
Arm circles and band dislocates

Leg swings (front to back and side to side)

Hip circles

Cat-Cow stretch

Deep bodyweight squats

World’s Greatest Stretch

Avoid static stretching at this stage—dynamic movement is key.

Step 3: Muscle Activation Drills (5 Minutes)

Purpose:

Activate the stabiliser muscles you’ll be relying on during your workout.

For Lower Body Days:
Glute bridges

Banded lateral walks

Step-ups

Single-leg balance drills

For Upper Body Days:
Banded pull-aparts

Scapular push-ups

Shoulder taps

Light dumbbell external rotations

Muscle activation guarantees the appropriate muscles to fire on your primary lifts.

Step 4: Movement-Specific Warm-Up Sets

Purpose:

Practice the actual movement you’ll be doing—but less intensely.

Example for Barbell Squats (Working Set: 80kg):
Empty bar (20kg) – 10 reps

40kg – 6–8 reps

60kg – 4–6 reps

70kg – 2–3 reps

80kg – Start working sets

This gradient approach enhances form, refines technique, and prepares you mentally for heavier weight.

Step 5: Mental Preparation
A warm-up isn’t merely physical—it prepares your mind as well. Use this time to:

Visualise your lifts

Mind your breathing

Set your exercise intention

Shake off distractions

A clear, centered mind aids in improved execution and focus under the bar.

Common Mistakes to Avoid
Jumping right into heavy sets

Going too fast on warm-up drills

Doing static stretches too soon

Not warming up on ‘lighter’ days

Skipping warm-ups due to time issues

Remember:

warming up is included in your workout—not something separate.
A good warm-up prior to weight lifting can be the difference between a slow session and a strong performance. It minimizes injury risk, readies your joints and muscles, and primes your whole workout.

At Penguin Fitness, we craft warm-ups tailored to your goals, mobility, and training level. Whether you’re lifting for strength, endurance, or appearance, our trainers will have you starting strong—each and every time.