The warm up process (for me) has always been an interesting aspect of training. The question being: “How important is it really to “warm up” prior to lifting weights, running fast or, for that matter any sport or physical activity and secondly, why?” In the gym, you will notice that at first glance, the answer to this question seems to be somewhat split down the middle – some people take it serious and some people don’t. These days you hear things like: “Well, you want to warm up your core before you work out” or “You want to feel better prepared before the workout…” Both of these statements are very true. They are both valid reasons for warming up, but is the answer really as simple as this or is there more to it?
I want to address this question more closely from a physiological perspective because I want you to understand why warming up properly is the key to maximizing your strength training and improving your performance; as well as how and why your warm up process must be periodically targeted to your sport or activity. Let me be clear when I say that without the proper warm up procedure in a strength training workout you will not maximize your strength capabilities. I can recall reading bodybuilder Lee Labrada’s training articles where he indicated that he did not want to waste his energy warming up. His reason for doing this was so that he would have more strength in reserve to lift as heavy as possible during his workouts. My thought was, Hmm! Interesting – can one really go to the heavy weights without proper warming up? Now, On the other hand, my mentor, Coach Dr. Angel Spassov (Strength Training & Conditioning Coach at University of Texas at Austin) puts a great deal of emphasis on warming up in strength training workouts. The reason being is that there is a gradual muscle fiber recruitment process; which is a physical law that the body must work through. The workout he designed for me included three sets during my warm up session using either the bench press or squats before the training sets! This was a whole new mindset for me and yet in hind sight is exactly right!
Warming up generally consists of 10 minutes of cardio activity at a slow pace and/or maybe stretching a bit before starting the intensive aspect of your workout. This process is not just for the Average Joe and Jane at the gym. Just recently, I visited with the Dallas Cowboys Strength & Conditioning Coach, Mike Woicik, who has an interesting approach using medicine ball throws as a warm-up whereas, Dr. Spassov likes to have his athletes use a stationary bike for 10-15 minutes for the sole purpose of increasing blood flow.
For the record, my personal opinion is based on my experience(s) and knowledge and as a result, I have created a systematic process for warming up. Being that I am a rather detail-oriented kinda trainer; I see it as a three-step process; 1) increase circulation, 2) perform dynamic stretching exercises and, 3) execute sport or activity specific warm-up program. Here is a sample warm-up program: Let’s say I am working with an athlete who plays on a turf (football player, baseball, soccer etc.) First, I have them jog 1/2 mile. Second, dynamic stretching exercises and thirdly, a warm-up protocol that is specific to your activity or sport. The third element is extremely important because you can never under estimate the value of specificity even in the form of stretching!
Since this article is focused on the value of warming up in a strength training workout let’s look at the physiological process. Beginning with specifically, Dynamic Stretching – what it is and why it is helpful. NOTE: There are various forms of stretching; each having its own purpose and application, but that’s a whole other article in itself. For now, I want to focus on Dynamic Stretching, which is simply moving your arms and /legs in various directions with no resistance and maximum range of motion. For example, a warm-up stretching routine prior to upper body strength training workouts would include arm circles and arm swings. Have you ever watched swimmers warm up on the platform before a race? They swing their arms in different directions – this is Dynamic Stretching (arm circles and arm swings) and it is part of their sport specific warm-up program. I generally instruct a client (perhaps a lifter in this case) to perform up to 100 arm swings in the circular motion before starting the bench press workout. Why, dynamic stretching you ask; because it prepares the muscles for physical activity, by loosening them up and increasing muscle fiber activation. Now; the strength training workout can begin (my favorite part, by the way)! Let’s use the bench press, squat or any other form of a complex lift. If you are training at 6-8 reps or less, which would be considered high intensity training, then you are lifting at 80-85% of your strength capacity. This means you really should be using three warm up sets before going to the 6-8 rep intensity level. Why; because you want to create a muscle fiber recruitment process. The body is so smart and so efficient that it will only use the muscles and muscle fiber type necessary depending on what is needed. If you exert with a lot of force your body recruits more muscle fibers and the stronger muscle fibers known as Type 2B. If you are just hanging out or doing light activity your body and its muscles are only using the low contracting-long endurance muscles fibers called “slow twitch fibers”. Only through time and a gradual process of lifting can your body truly exert its maximum strength performance.
I love the story Coach Spassov shared with me as he and I were discussing strength training performances in the gym at The University of Texas in Austin. He was testing the strength of the Long Horn Football team. Get this! The strength test was being conducted through the warm-up training process! He instructed his athletes to warm up at 33% of their strength level and go through the process of 50%, 65%, 80%, 90% and finally a required maximum lift effort. He was not satisfied with their maximum effort so he instructed the team to go through the entire process again! And guess what? They broke through and lifted more weight and set new max’s on their lift! And, why; well, it goes back to my point – It takes the body about 15-30 minutes to prepare itself to generate maximum effort and secondly, the body has to be properly instructed through the sport or activity specific exercise by gradually loading the muscles so it can properly recruit the stronger muscle fiber types to exert maximum effort. Are you starting to see how it all works and just flows! Pretty cool huh! To further validate this warm up process I remember seeing strong man and powerlifter, Anthony Clark perform a series of Squats. He was making a guest appearance in a bodybuilding contest I was competing in. Anthony was to displaying a strength performance of 10 reps with 800lbs! He was warming up for his squat performance downstairs in the dungeon with us, the bodybuilding gang while we were pumping up for the contest. I vividly remember watching him warm up with a mere 135lbs, and he continued the warm-up by adding increments of 45lb. plates on each side – up to over 600lbs! Wow! I counted 6 sets before one of the “spotters” missed his assignment of assisting Anthony by properly racking one side of the barbell then all hell broke loose! Anthony assumed the right side was racked-but it wasn’t! He let loose of the bar and suddenly you saw over 600lbs of plates go flying! Lucky for me, I was across the room.
Key Points to Remember:
- Warm up by first getting the blood moving to increase circulation, i.e. Cardio.
- Use dynamic stretches as the preferred form of stretching before weight training or any other form of exercise!
- Use warm up exercises that are sport or activity specific to your workout. Using a weight training exercise; gauge your warm based on your maximum capacity, such as: 33% first set, 50% second set, and 65% third set.
* Result of 1-3 is that the body is properly charged and you have better mental focus! - Now you are ready to lift in the training zone of 75-90% intensity
I hope that now you can see the method to my madness so to speak and I have impressed upon you the importance of warming up properly. If you follow this process, you allow your muscles to give an all-out performance at every workout and in every competition. Secondly, by paying close attention to your body in this way, you also reduce the risk of injury! And, none of us wants an injury because that means we can’t workout, right! I for one have been training and competing for over 25 years and have never suffered injury (honest) in my weight training workouts; which I attribute to paying close attention to properly warm up.
Should any of you ever have any comments, questions please feel free to email me directly at: ramsey.rodriguez@tribustol.com or through the website: www.Tribustol.com.
Ramsey Rodriguez, NSCA, CSCS, CISSN
& Kimberley Vega – Fitness Editor
