Proper warm up b4 lifting?

BhangraPrince

What do you do before your lifting workout to prevent injury?

SingingSingleTracker

5-10 minutes of cardio.

LunaMischief

SingingSingleTracker wrote: »

5-10 minutes of cardio.

Same, then do some dynamic stretching

MommyMeggo

Dynamic stretching then lifts at empty /lower weight for a few reps/sets.

malibu927

10 minutes on the treadmill, increasing speed every 2 minutes

DopeItUp

Light weights. Lots of reps and sets.

arditarose

Dynamic stretches, foam roll or use a tennis ball if something is really tight. I walk a few blocks to the gym and have at least 3 warm up sets before working sets so I don't see the need for anything else.

cwolfman13

warm up sets before my working sets on the first lower and first upper body movements.

elite_nal

https://m.youtube.com/watch?v=EBbSV-ZndRs

singingflutelady

I walk to the gym (15 minute walk) and do warm up sets

Willbenchforcupcakes

Gentle cardio for 5 minutes.

Bench days, go through some shoulder mobility/roll out any tight spots. Warm up starting from the bar up to my working weight.

Squat days, banded glute warmup, hip flexor distraction/stretching, warm up my shoulders because I low bar and otherwise they hate me, warm up sets from the bar up.

Deadlift days, banded glute warmup, then my warm up sets.

BalletAndBarbells

Just warm up sets of the exercise in going to do with a low weight/empty bar. Plus a little dynamic stretching.

Josh_lol

I do 10 minutes of walking on a steep incline.

piperdown44

DopeItUp wrote: »

Light weights. Lots of reps and sets.

Same here......

I've tried the 10 mins of cardio, stretching, etc and still need the light weights, reps and sets to properly warm up for lifting. So, I skip the other stuff and just do the light weights.

akoivisto

Maybe not the smartest thing, but I sort of dive into lifting, just progressively load weight until I get to my current lift; so I do get a basic warm up.

Example: Squats

Basic Stretches if I'm feeling tight -> 5 Reps with 45lb Bar -> +45lbx2 for 5 reps -> +45lbx2 for 5 reps -> +45x2 for 5 reps -> +25lbx2 now being at target weight 5 sets of 5 reps. -> Re-rack weights, do the same for the next lift.

always_smilin_D

On leg days - you can find me on the stationary bike for about 10 mins -- on upper body days you can find me at the row machine for about 10 -- on ab/cardio days I am on the elliptical...

quiarga

I've been doing Stronglifts 5x5 for just over a month now. Since all the equipment is in my garage and it's winter, 5-10 min of cardio is a must to actually warm me up. I run, jog, skip rope in place as well as jumping jacks then move on to some dynamic stretching. Then the 5x5 warmups of empty bar + building up the weight to get to your actual weight for that workout.

Chieflrg

I hit it every day, do I like to try to get loose pretty much legs, back, and shoulders ever day regardless of which main lift.

SonyaCele

i do a few minutes of cardio, and then some warm up exercises into warm up sets til i hit my working weight.

Burger2066

Walk to the gym, a little dynamic stretching and a set of everything with lighter weights.

TR0berts

5 minutes on the treadmill.

Squat or DL day => shoulder dislocations and some easy twists to loosen up my back
Bench or OHP day => lucky cats for my rotator cuffs

Movemoreguy22

I do a lot of rotating stuff for my joints. Shoulders shake them about then head into circles, hips I open and close the gates. Hamstring be like raises, back and core be truck rotations etc etc

Negative_X

A couple warm-up sets at 50% of the weight from my previous workout.

sllm1

500M row, dynamic stretching, warm-up sets with light weight - concentrating on any joints that need extra warmup attention

CollieFit

I warm up with a 1km row and some stretches. I have joint issues and need to be a bit careful.

Most men I see at my gym never do any warm up, but it's straight onto the weights, and often no warm up sets either.

VeryKatie

akoivisto wrote: »

Maybe not the smartest thing, but I sort of dive into lifting, just progressively load weight until I get to my current lift; so I do get a basic warm up.

Example: Squats

Basic Stretches if I'm feeling tight -> 5 Reps with 45lb Bar -> +45lbx2 for 5 reps -> +45lbx2 for 5 reps -> +45x2 for 5 reps -> +25lbx2 now being at target weight 5 sets of 5 reps. -> Re-rack weights, do the same for the next lift.

I believe this is what the SL site suggests.

nordlead2005

quiarga wrote: »

I've been doing Stronglifts 5x5 for just over a month now. Since all the equipment is in my garage and it's winter, 5-10 min of cardio is a must to actually warm me up. I run, jog, skip rope in place as well as jumping jacks then move on to some dynamic stretching. Then the 5x5 warmups of empty bar + building up the weight to get to your actual weight for that workout.

This is what I do for the same reason. My son has a badge he has to earn for royal rangers (like cub scouts) that includes exercise so I've been doing sets of 20 with him of 3 different exercises and using that to warm up instead of 5-10 minutes of cardio. That and it is a little warmer outside as I no longer have to deal with single digit temperatures (F).

sistrsprkl

I do SL so a set with unloaded bar, then work up to my 5x5 weight. That's it. I really love how efficient SL is.

BhangraPrince

always_smilin_D wrote: »

On leg days - you can find me on the stationary bike for about 10 mins -- on upper body days you can find me at the row machine for about 10 -- on ab/cardio days I am on the elliptical...

love this warm

ehardy2511

Each weight lifting exercise should have 2 light sets of about 10 to 12 easy reps.

shor0814

I always do few minutes on the treadmill (walking) then
I do a warmup for 5/3/1 of

5x40% of training max
5x50% of training max
3x60% of training max

Then onto the working sets.

You can always do just the bar for a set or two of 5
I do a couple just to make sure things feel right and I have the rack adjusted correctly.