Don’t wing your warm-up. Build an effective pre-workout routine with these tips.
The concept of a warm-up is often taken literally: a few minutes spent getting your body physically warm, and maybe a little sweaty, before training.
Increasing your muscle temperature before a workout does moderately enhance speed and power, according to a recent systematic review and meta-analysis published in the Journal of Sport and Health Science. The researchers found that for every 1°C (1.8°F) increase in muscle temperature, muscle performance improves by about 3.5 percent.
But elevating your body temp is only one component of an effective warm-up, says Maddie Myers, a certified personal trainer and Equinox group fitness instructor at Clubs throughout New York City. “That doesn't mean that your ankle is gonna feel good when you go to squat, or that your shoulder is ready when you're gonna go overhead press,” she says.
To ensure your body is primed and ready for strength workouts, avoid these critical warm-up mistakes.
1. You’re Only Doing Static Stretching
Static stretching — lengthening a muscle to the point of mild discomfort and holding that position — doesn’t necessarily support your workout, says Myers. “It’s not priming the muscles,” she says. “We care more about the range of motion and how the joints are functioning than just, like, your hamstrings are stretched.”
That’s where dynamic warm-ups — which involve light cardio, dynamic stretching (e.g., leg swings, arm circles, walking lunges), workout-specific movements, and progressive intensity — come into play. These warm-ups have been shown to improve joint range of motion and tissue extensibility, enhance muscle activation, and increase psychological readiness to perform — all of which can boost performance.
Long-duration static stretching (read: more than 60 seconds per muscle group) has been found to substantially decrease strength and power. The performance impacts of shorter-duration static stretching may be trivial, according to a 2019 Frontiers in Physiology article, but the research is mixed. In a 2025 study, participants who did just one minute total of lower-limb static stretching before performing five squat jumps had less muscle activation during the early phase of the jump, as well as lower jump heights, than participants who didn’t stretch.
Bottom line: If your goal is explosivity, stick with dynamic stretches.
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2. Your Warm-Up Exercises Don’t Relate to Your Workout
An effective warm-up includes the same movement patterns and speeds that you’ll use in the workout to come. Myers recommends doing bodyweight versions of the loaded exercises in your program. A barbell deadlift day might start with good mornings. A bench press day might begin with scapular push-ups. “Even if you just did, like, bodyweight squats, that's going to be better than just doing a toe-touch stretch,” she says.
The team behind the Journal of Sport and Health Science analysis backs up this recommendation. Think of it as practicing the performance. “The practice actually helps us to activate our muscles more and to use more efficient movement patterns. The nervous system can learn on the spot," study author and Ph.D. student João Pedro Nunes said in a press release.
3. You’re Taking a Generalized Approach
Before a full-body strength class, your group fitness instructor will likely take you through a warm-up that hits all of your major muscle groups. But it won’t address your personal problem areas, says Myers. That’s why she suggests popping into the studio five to 10 minutes early. Take the time to do a few mobility exercises that target your tight hips, achy shoulders, or cranky ankles, she suggests. You’ll feel more confident and capable when class begins.
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Don’t overcomplicate it. In general, start your warm-up with a few minutes of cardio that increases your heart rate and circulation. Then, move on to your dynamic stretches and activity-specific movements that match your workout and address your individual concerns. Those first few reps might be paired with some pops or creaks in your joints, but once they fade and your movements feel smooth, says Myers, you’re ready to work.