Best Warm-Up for Strength Training, Backed by Science

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Introduction

Warming up before a strength training session can mean the difference between a safe, effective workout and a subpar session—or worse, an injury. But the question remains: what’s the best way to warm-up before lifting weights? Should you row for five minutes, do a dynamic routine, or go straight into lighter sets before your main lifts?

Let’s break it down using EMG (electromyography) studies and scientific research—not internet myths or “broscience.”

Why Does a Warm-Up Even Matter?

Warming up is critical because it:

  • Increases muscle temperature
  • Improves range of motion and joint mobility
  • Enhances neuromuscular efficiency
  • Prepares the cardiovascular system for exertion

A study published in the Journal of Strength and Conditioning Research (2012) showed that warm-ups significantly enhance peak force output, reduce the risk of strains, and improve explosive strength by increasing motor unit recruitment.

Light Cardio: Is Five Minutes on the Rower Enough?

Rowing, jogging, cycling, or jumping rope for 5–10 minutes increases your core temperature and blood flow to working muscles. This type of general aerobic activity does improve performance when done before heavy lifting, according to a 2018 study in the European Journal of Applied Physiology. It found that light cardio improved muscle readiness, especially when paired with dynamic movement patterns.

So yes, your five-minute erg session is a great start, but it’s not enough by itself to optimally prepare for strength work.

Dynamic Warm-Ups: Science-Backed Benefits

A dynamic warm-up consists of movement-based exercises like leg swings, arm circles, walking lunges, and inchworms that prepare the joints and muscles through controlled movement. Research in Sports Medicine (2010) concluded that dynamic warm-ups can increase muscle activation, power output, and even sprint and jump performance.

More importantly, EMG data from a 2017 study in the Journal of Human Kinetics showed that dynamic movements increase muscle excitation in major groups like the glutes, hamstrings, and quads when compared to static stretching. These findings support using dynamic movement over static holds pre-lift.

Try this quick 5-minute dynamic routine:

  • Arm circles: 30 seconds each direction
  • Walking lunges with rotation: 10 per leg
  • Leg swings (front-to-back and side-to-side): 10 per leg
  • Inchworms with push-up: 5 reps

Warm-Up Sets: Specific Preparation for Major Lifts

Once your body is warm and your joints are more mobile, it’s time to prep for your lifts with “build-up” sets.

Example: Let’s say your working set on bench press is 225 lbs. A science-backed warm-up sequence might look like:

  • 1 x 10 reps at 95 lbs
  • 1 x 6 reps at 135 lbs
  • 1 x 3 reps at 185 lbs
  • Then begin 3–4 working sets at 225 lbs

A 2020 study in the Strength & Conditioning Journal found that performing progressive warm-up sets increases muscle activation and strength output. EMG data from this research showed heightened activation of the pectorals, deltoids, and triceps with each ramp-up set—without early onset of fatigue.

What About Static Stretching?

Static stretching—holding a muscle in an elongated position—before lifting has fallen out of favor, and for good reason. Studies from The Journal of Applied Physiology (2013) show that static stretching prior to strength work can temporarily decrease maximal force output by as much as 8–10%.

If you need to work on flexibility or mobility, save static stretches for post-workout or on rest days.

Putting It All Together: The Optimal Pre-Lift Warm-Up

Here’s a science-based, time-efficient routine that combines general, dynamic, and specific warm-ups:

  1. Light Cardio (5 minutes) – rowing, cycling, or jogging
  2. Dynamic Warm-Up (5 minutes) – include movement-based mobility drills
  3. Ramp-Up Sets (5–10 minutes) – gradually build to your working weight

This 15–20 minute protocol primes your muscles, joints, and nervous system for performance—while reducing injury risk.

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Michael Wood, CSCS
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