how are you ladies warming up for your lifts?

victoriannsays

curious to see what others do for warm up

a_vettestingray

I start with 10 min on the treadmill at 3.5 or 4.0 just to get the blood flowing, heart pumping, etc.
For squats on SL, I do two sets of five with the bar only, then add 20lbs and do a set of three...working up in 20lb increments to my work weight.
The only other thing I warm up with a is a couple deadlifts at 135 before my work weight to ensure my body is ready for proper form and heavy weights.
Oh, and sometimes I do a couple rows with the bar only to get form ready.

tameko2

i don't do any kind of cardio warmup because I lift in the evening (after I've been up and about) but I do 3-4 warmup sets for each exercise. How much you do depends on how much you lift. First set should be SUPER light, last set should be heavier and fewer sets. So something like 70 x5 for the first or second (for me) and then 105x3 for the last for example on squats. if you have flexibility isues I'd do an empty bar set or two first as well.

mareeee1234

About half of what my max set will be - and I do 2 sets of 5 for the warm ups

taylorwaylor

I usually do one set of 5 with the bar, then increase a bit for a second set, then increase again for a third set, and then i put the rest of my weight on and do 5x5

fittiephd

I just work up to the weight I'm at for example on squats I'm on 155 so I do (all sets of 5) 45 lbs, 95 lbs, 115 lbs, 135 lbs, then my work weight. For deadlifts I'm at 130 lbs so I do 45 lbs, 95 lbs, 115 lbs, then work weight.. etc. For barbell rows I really only do like one set of warm up with 50 lbs or so, then for overhead presses and benches I do regular warm up sets, adding 5 or 10 or 15 lbs each warm up set then I do my work sets. I like to warm up a lot.

I don't do any cardio warmup. I like to stretch but lately I've been taking a place in my squat rack line at my gym instead bc I'm impatient.

HIITMe

treadmill... 2 mins at 2.0, 2 mins at 2.5, 2 mins at 3.0. 9 mins at 3.5

then lifts couple of sets of squats & BR with just bar ( as I progress with weights, I will add weights to warm up )

I did stretches a couple of days last week and I think that helps so thats now going to be a regular part of my warmup as well...

McAlyna

I only do warmup on squats, 2x5 @45#, 1x3 @80# and 1x2 @90#. Currently @120 squat. I think I read it on Stronglifts website.

DianaV86

run 1 mile or jump rope....trying to get to 200! I'm not very good at jumping rope haha

iorahkwano

3-5min run. With 10 push-ups, 10 jumping jacks & 10 squats thrown in somewhere.