Idk who needs to hear this but…
Don’t skip your warm up.
What the research supports (and why it matters before heavy sets):
1️⃣ Better strength + power in your first working sets.
Warm-ups—especially dynamic + lift-specific ramp-up sets—tend to improve performance (strength/power/sprint/jump outcomes) vs no warm-up. (Fradkin 2010)
Why it works: raising muscle temp improves rate-dependent contractile function like RFD/power, and specific warm-up sets “prime” the pattern. (Wilson 2025; Rodrigues 2022)
2️⃣ Faster “nervous system readiness” + better coordination/technique.
Progressive ramp-ups (empty bar → moderate loads) improve how “snappy” reps feel and can improve velocity/power responses in squat/bench protocols. (Ribeiro 2020)
3️⃣ Temporary ROM increases + better positions.
Mobility/dynamic stretching can create small, short-term ROM improvements, which can help you hit depth/front rack/overhead positions without compensations. (Behm 2023; Matsuo 2025)
Nuance: long static stretching right before heavy lifting can reduce strength/power, especially with longer durations. (Chaabene 2019; Warneke 2024)
4️⃣ Better tissue “preparedness” (warm + less stiff).
Warming up increases blood flow + muscle temperature, which supports smoother movement and less “cold, stiff” feeling. (Fradkin 2010; Park 2018)
5️⃣ Potential injury-risk reduction (best evidence = structured warm-ups).
Evidence that any warm-up prevents injuries in all contexts is mixed, BUT structured neuromuscular warm-up programs meaningfully reduce injury rates in team sports (often large reductions reported). (Lutz 2024; Eser 2025)
Simple evidence-aligned warm-up (8–15 min):
1️⃣ 2–5 min body temperature raise (bike/row/brisk walk) (Fradkin 2010)
2️⃣ 3–6 min dynamic mobility (hips/T-spine/ankles/shoulders) (Behm 2023)
3️⃣ 3–8 min ramp-up sets until the first working set feels SNAPPY (Ribeiro 2020)
But something is better than no warm up!
Save this for your next heavy lifting day!
Outfit from #gymshark
