Warm Ups for Strength Training?

echofm1

I've been doing resistance band strength training for a couple months now (I know, not the most effective I could be doing, but what I've got access to at the moment). Usually before I do my routine I warm up with a 10-minute jog. However, now I'm training for my first 5K and doing a lot of running outside of my normal strength routine. The idea of doing my training runs and also using running for my strength warm up is already making me bored. Does anyone have any good suggestions for warm ups that might be a little more varied than just going for a jog?

meshashesha2012

dynamic stretching warm up sets with lower weights

GorillaNJ

Do some research on RAMP warmup exercise... new Rules of lifting uses 13 different dynamic moves to get you ready for a lifting session.

SezxyStef

I do reps with lower weight...

I squat 130 atm so I do 2 sets at 65, then 2 at 85 then do my squats

Benching empty bar x2sets then 2 sets at 65lbs

OHP empty bar then 2 sets at 35lbs

For me it's all about getting the muscles I am going to be using warmed up doing the movement to warm them up.

cwolfman13

I usually walk a bit at a brisk pace and then jump rope some and do some foam rolling and then do warm up sets with lighter weights on my primary lifts for that day.

Leadfoot_Lewis

I have NEVER done cardio before lifting. My warm up consists of light stretching (because I get SUPER tight) then doing warm up sets before I lift.

JoRocka

I do 2-5 minutes of KB swings or jump rope- or the rowing machine.

Some deep breathing full body squats- (think ballet with arms that go over head)

Then I go through a full yoga style stretch (only for legs- my upper body is kind of a half *kitten* version honestly)
then I do bar warm up
more mobility warm up/hip opening
bar with my warm up weight (depends on lift)
bar with another warm up weight

Then working sets- or maybe one more warm up- depends on how my body feels- squats take me a while to get warm into- dead lifts are a faster process.

BlueBombers

Quick run or jump rope

tquill

I do reps with lower weight...

+1