By: Todd Lewarchik, Clerx-Move.com
Setting the Stage
Before diving into a heavy squat session or pushing a new PR, most lifters instinctively start with some kind of warm-up — but does it actually matter?
According to current research, yes — a well-structured warm-up improves performance, enhances readiness, and may reduce injury risk. The degree of benefit, however, depends on how you warm up, how long you do it, and what your training goal is.
What the Science Says
1. Warm-Ups Boost Performance
A 2010 systematic review by Fradkin et al. found that warm-ups improved performance in nearly 80% of the measures studied, with benefits ranging from small (<1%) to significant (~20%) improvements.
Warmer muscles contract more efficiently, and nerve signals travel faster — meaning your body literally responds better after a good warm-up.
2. Dynamic Beats Static
If you’re still holding long static stretches before lifting, it’s time to rethink. Research shows that static stretching can reduce power and explosiveness, while dynamic warm-ups — like leg swings, band work, or light plyometrics — enhance neuromuscular activation and readiness.
A recent 2023 review by Behm et al. supports this, noting that dynamic preparation leads to better performance outcomes across strength and power tests.
For strength athletes, performing sport-specific warm-up sets (like lighter squats or bench presses) further primes the nervous system for heavier loads.
3. The Physiology Behind It
Warming up increases muscle temperature, blood flow, and neural drive, which all improve coordination, reaction time, and movement efficiency.
A 2024 narrative review by Lima et al. highlights these physiological mechanisms, showing that well-structured warm-ups help the body transition efficiently into high-intensity training.
In simple terms: your body moves better, faster, and safer when it’s primed to perform.
Where the Research Is Still Developing
1. Max Strength Gains (1RM)
When it comes to maximal effort lifts, results are mixed. Some studies find minimal changes in absolute force output following warm-ups, particularly in trained athletes.
However, rate of force development (RFD) — how quickly you produce strength — tends to improve, which can still influence performance quality.
2. Injury Prevention
While it’s widely believed that warm-ups reduce injury risk, direct evidence in strength training is limited. Most claims are based on theory or general sports data, not direct measurement in resistance training settings.
3. The Perfect Warm-Up Doesn’t Exist
There’s no single “best” warm-up. The ideal structure depends on your goal, training style, temperature, and individual response.
Research continues to explore the sweet spot for duration, intensity, and exercise selection — but the principle remains: move, activate, and prepare.
Practical Takeaways
✅ Go dynamic. Start with light aerobic work or mobility drills, followed by movement prep for your main lift.
✅ Match your warm-up to your workout. Focus on the same muscle groups you’ll be training.
✅ Keep it short and effective. Ten to fifteen minutes is plenty — don’t tire yourself out before the real work begins.
✅ Use progressive sets. Build gradually to your working weight to prime your nervous system.
✅ Think readiness, not magic. Warm-ups won’t guarantee injury prevention, but they’ll make your lifts sharper and your training more effective.
Additional Reading
Todd M. Lewarchick PT, DPT, OCS, FAAOMPT| Certified Pain Science Specialist,
Certified Functional Strength Coach
Functional Movement Systems Certified
CleRx-Move.com
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