Warm-up for weight lifting: cardio or smaller weight reps?

Asked by: Amy Green

Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights. Lift and lower your weights slowly.

Should you warm up with cardio before lifting?

The answer to both: Absolutely. When you do a warmup and a cool down around any workout, including weightlifting, you get three big benefits, says Gold’s Gym Fitness Expert Andy Coggan. You increase your range of motion. You decrease your chance of injury.

What weight should I use for warm up sets?

If you increase your warm up weights with small increments, you’ll waste a lot of strength. Your muscle and nervous system can handle larger jumps; something in the 35 – 50lb range is perfect. For the last set, you could do 225lb, but that weight is too close to your work weight.

Which warm up routine is best for a weight training class?

Strength Training Warm-Up Moves

1. Knee to chest. While standing, pull your knee to your chest, stretching out the hamstring and gluteal muscles in the back of the leg while increasing hip mobility. …
2. Quad stretch. …
3. Lunge with overhead reach and rotation. …
4. Wide stance shift. …
5. Arm flys. …
6. High knees, butt kicks, jumping jacks.

Should I warm up with lighter weights?

You need to warm up each muscle group only once. Why: Lighter-weight sets let your muscles know what you’re about to ask them to do. That way you’re prepared for peak performance before you start.

What should be the sequence of warming up exercise?

1. General warm-up. To begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body.

How should I warm-up before a workout?

To warm up before you work out, do low-intensity exercise for five to 10 minutes. Try activities like walking, jogging or jumping jacks. Instead of static stretches, do dynamic stretches, which get your body moving.

How much cardio should I do after weights?

Strength training is important for body recomposition



With lifting as your priority, it makes sense to do it first followed by 25-30 minutes of cardio if you have time, according to Calliet.

How many warm up reps should I do?

How many warmup sets should you perform? For most novice lifters, 2 sets of 5 with the empty bar and then 3 additional warmup sets with increasing weight on the bar provide an adequate warmup.

How long should u warm up before lifting?

Adding extra weight to your body weight can cause damage in the long term if you’re not prepared for it. Estaba recommends 5, 10 or 15 minutes as an effective time to warm up before lifting. If you’re attempting to hit a PR (personal record), you can do a longer warm up to ensure your muscles are properly prepared.

Should I get my heart rate up before lifting weights?

Cardio first



Cardio before lifting weights isn’t a bad idea if your goal is to be in shape with a decent amount of muscle to turn heads with. By getting to your cardio workout first, your heart rate is elevated early in your workout, as well as you internal temperature and metabolism.

How long should a cardio warm-up be?

5 to 10 minutes

Tips: Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up. Do whatever activity you plan on doing (running, walking, cycling, etc.)

How can I warm-up without cardio?

And then kick back and touch your foot. Again you light the front and light. Behind. If you find you're having trouble with your balance. You just have to touch that foot down good switch your legs.

What are the 3 types of warm-up?

They are:

• The general warm up;
• Static stretching;
• The sports specific warm up; and.
• Dynamic stretching.

What are 5 warm-up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

How do bodybuilders warm-up?

The first stage of the warm-up is a general whole body movement of some sort, preferably an aerobic machine or motion. Jumping rope, light jogging, jumping jacks, stationary cycling, etc. are all great movements to get some blood flowing and allow you time to reflect on the tough stuff ahead.

Does warming increase gains?

A good warm-up will raise your body temperature, which is particularly helpful to your muscles. As your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to contract and relax more easily – so you’ll be able to perform more strenuous tasks with ease.

Does warming up help build muscle?

For instance, you can do movement-based stretching like lunges or squats, or light movements like riding a bicycle or jogging. Dynamic warmups can help build strength, mobility, and coordination, which can all help improve your workout performance.

What stretches to do before lifting weights?

Dynamic Stretches: Warm-up Stretches / Pre-Workout Stretches

1. Squats. Stand with your feet shoulder-width apart. …
2. High knees. Stand with your feet hip-width apart. …
3. Leg swings. …
4. Lunges. …
5. Plank walk-outs. …
6. Arm circles. …
7. Standing toe taps. …
8. Jumping jacks.

How should I warm-up my arms before lifting weights?

Before an arm workout. Before you train your arms before you have you know some type of upper body routine. And you just want to feel a little bit more ready for it.

How do you warm-up your upper body before lifting?

Upper Body Warm-Up

1. Jump Rope: 200 jumps (or three minutes of jumping)
2. Arm Circles: 2 x 20 circles each direction.
3. Cat-Cow: 20 breaths (10 inhales and 10 exhales)
4. Scapular Slides: 2 x 15 reps.
5. Side-Lying Thoracic Openers: 10 reps on each side.
6. Yoga Push-Up: 10 reps.
7. Side Plank: 30 to 45 seconds each side.

How should I warm-up before biceps?

So a good set of jumping jacks as well as some time on the treadmill or elliptical if you're at a gym or you own one in your home would be appropriate as far as your stretching.