The Importance of Warming Up and How to Optimise Yours

When going to the gym, one simple habit can make the difference between progress and injury and that is...the warm up.

Yet, it’s one of the most commonly overlooked parts of training. I am always in shock/awe of the people who walk in the gym and jump straight on a machine. For me personally, I would not feel as good and train as well, if I didn't do a proper warm up. I think it is the case for most people, they just aren't aware of how much better they would feel if they did a warm up, it doesn't have to take long!!

A proper warm-up primes your body and reduces injury risk, setting you up for success before the hard work even begins.

At True Strength UK, we believe preparation is as important as the workout itself. Here’s why warming up matters and how to make yours as effective as possible.

Why You Should Never Skip Your Warm-Up

A good warm-up does far more than just “get the blood flowing.” It creates the foundation for peak performance by:

• Increasing blood flow and oxygen to muscles, helping them contract more efficiently.

• Raising your core temperature, which improves mobility, flexibility and joint function.

• Activating key stabiliser muscles to enhance posture and prevent strain.

• Preparing your nervous system for explosive or heavy movements.

• Reducing the risk of injury warm, supple muscles handle stress better than cold, tight ones.

Think of your body like an engine: you wouldn’t drive at full speed without letting it warm up first. Training is no different. Also, our body's are way more important than car engines...petrol heads come at me lol. 

The 3 Stages of an Optimised Warm-Up

The most effective warm-ups follow a structure. Here’s how to structure yours for maximum benefit:

1. General Movement to Get the Blood Flowing

Start with 2-5 minutes of light, full-body activity. This gradually raises your heart rate, increases circulation and loosens your muscles.

Taylor the cardio kit that you warm up with for the exercises you have in the session. For example, a ski erg is great to warm up the shoulders if you have lots of gymnastics movements. The bike will be good for a leg session.

Try:

• Rowing Machine: activates legs, core and upper body simultaneously.

• Air Bike or Wattbike: boosts heart rate fast with minimal joint stress.

• SkiErg: engages the full body and gets your shoulders warm quickly. 

If you are training at home, skipping or running works perfectly too. 

Dynamic Mobility to Open Up & Activate

Once your body is warm, it’s time to work on mobility and joint activation.
Focus on movements that mimic your workout while improving range of motion.

Do not do static stretching in a warm up!! It is not optimal. Movement is key. 

Examples:

• Leg swings, hip circles and arm rotations for joint mobility.

• Bodyweight squats, lunges and push-ups to engage major muscle groups.

• Dynamic stretches like inchworms, world’s greatest stretch or side lunges.

Specific Activation to Prime for Performance

Finally, bridge the gap between your warm-up and your workout.
This stage focuses on movement patterns and muscle engagement specific to what you’re about to do.

If you’re lifting:

• Perform light sets of your first exercise using 40–50% of your working weight.

• Add band pull-aparts, kettlebell swings or bodyweight movements that mimic your lifts.

 

True Strength Starts Before the First Rep

Building strength isn’t just about lifting heavy, it’s about training smart.

A focused warm-up improves performance and longevity, which are pillars of what we stand for at True Strength UK.

Whether you’re hitting your first CrossFit WOD, training for a HYROX event or simply staying strong for life, your warm-up sets the tone for success.

 

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