Most information online massively over-complicates a warm-up. A good warm-up needs to prepare you for training, a lot of online warm-ups take more energy than half your workout. A proper warm-up should take 10-20 minutes max, and do three things.
This may sound complex but luckily in practicality, it is super simple and a lot of things you would do tick all three boxes. Now this advice is for people without pre-existing injuries or conditions. A medical professional like a Physiotherapist will be able to help you out there. First up hop on a rower or any bit of cardio equipment. Use it at a gentle pace until you break into a light sweat and are breathing a bit harder, traditionally for a few minutes. If you walk, run, or cycle to the gym this part is already done. There you are part one is taken care of. Next what you do is move to your first exercise, let's say a barbell back squat. don't just jump in at your working set. Do a couple sets with just the bar, then add some weight, do another set and repeat until you are at your working set. A little trial and error is required here. Some people will like to do a few more sets on the way up, some a little less. Also make sure you keep it specific there is no point warming up with sets of 3 if your work set is a set of 12. There you are part two and three complete and you are ready to go. I would repeat the above set for each new body type you train, so if you go from squat to bench then start again, however if for some reason you are a sadist and go from squat to split squats then you don't need to fully repeat this. If you would like to add anything else in then adding in some plyometrics can be beneficial, so some jumping variations etc. However be careful with these they are like training anything else don't just start doing dozens of jumps, throws and sprints before your workout. Ease into it. Warm up done and complete in no time at all, no need to spend 30 mins activating your left piriformis or make sure that you've foam rolled every square inch of your body. If you would like more help in how to get started with training then give us a shout on our socials or via our contact page.
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