Help! I'm New! - Warm Ups

Do I need to warm up??


This is a common question. Funny enough, we have all heard that we need to warmup since the beginning of time. Do we actually need it? I say yes, but the answers may surprise you.

Before we get to the answer, I want you to imagine what a warm up means to you?


Is it running on the treadmill? Performing banded exercises? Stretching?


Warmups can take many shapes and it really depends on what the individual person needs. The warmup demands of an advanced athlete and a beginner at the gym can be very different.


Most of the readers of this blog series are beginners so let’s focus on possible warmups for a beginners at the gym.


First, let’s explain what is happening during a warmup.


Warming Up
We are literally “warming up” our body. We are increasing our body temperature. With this the fluids in our muscles and joints begin moving more freely. More flow of fluid allows for better function of tissues. In addition, hormones (such as endorphins) begin to get released which make us feel good. It’s like the Tin Man. The warmup is the oil.


Mental Switch
The warmup also serves as a marker in time to signal that you are leaving behind the stresses of work, home, etc . . . When you begin your warmup you are making the conscious choice to workout. You’re investing in yourself for a set amount of time when you can set aside the other stressors of life.


Movement Education
Warmups are typically time to practice. You can practice the movements you might do in the gym with easier intensity to teach your mind and body how a movement looks and feels.


These are only three of the amazing things that can happen during a warmup. Other aspects of a warmup could in include injury prevention, rehabilitation, skill acquisition, mobility training, etc . . . For today’s purposes Warming Up, the Mental Switch, and Movement Education are the biggest aspects of our warmup.


So what does a good warmup actually look like?


In my last blog post I wrote about setting a plan for the first trip to the gym. In this blog I explained what your experience may look like as a beginner at the gym and created a play-by-play for anyone anxious to get started.


In the play-by-play I wrote about taking few minutes on a piece of Cardio Equipment such a treadmill, elliptical, or bike. When we do this we are accomplishing the first two aspects of our warmup- Warming Up and the Mental Switch. On the cardio equipment we are moving our bodies and fluid within. You’ll likely feel your body literally warming up. Start slowly it’s a warmup not a sprint.


In addition to warmth, use this time to recognize that you have already done much of the hard work (getting to the gym, changing, pausing your other commitments). Let this be your Mental Switch to signal that this is your time to commit to your health. The workout has begun and its YOUR time!


Lastly, we have Movement Education. By this I mean that we can use our warmup time to practice the bigger movements we will do in our workout with light weights, slow tempos, and big ranges of motion. For example, if you know you want to chest press in your workout, you can start with the lightest dumbbells on the shelf and take some slow repetitions to “mime” the movement. You’re working slowly as you go. You feel the full range of motion. Perhaps you notice the points in the movement where you are tight or unstable. Use these reps to learn about how the movement will feel for you. This will set you up for success when you take your proper sets.


Really, even amongst beginners there can be a lot of variety in warmups and how they look. So if you see someone else in the gym doing something different from what I explain- they may very well have a good reason for it!


Warmups don’t need to be complicated when getting started at the gym. Take some time to bring warmth to your body with general aerobic work then get more specific by practicing the movements you intend to do. Doing both of these things will put you into the right mindset to workout and will prime your body well.


If you have any questions on warmups or anything gym related, please don’t hesitate to reach out!