Full Body Warm-up Routine for Strength Training
A comprehensive full body warm-up routine, incorporating general and specific exercises, designed to reduce injury risk and enhance performance in the gym. This routine follows a structured sequence: General Warm-up, Lower Body Specific Warm-up, Upper Body Specific Warm-up, and Progressive Loading. It emphasizes monitoring heart rate during the general warm-up and uses progressive loading for major compound lifts. Share your progress with a friend or on social media to stay motivated!
Program Modules
Full Body Warm-up
Complete full body warm-up routine, starting with general cardio, moving into lower and upper body specific stretches, and finishing with progressive loading for major lifts. Total duration: 27-32 minutes.
General Warm-up
DailyIncrease core body temperature and get the blood flowing. Aim for a heart rate of 55-65% of max, monitored by a heart rate tracker, or until you break a light sweat. Examples: Incline treadmill, Stairmaster, or moderate intensity interval training. Duration: 5-10 minutes.
“The goal is just to get the blood flowing and increase core body temperature.”
Specific Warm-up (Lower Body)
DailyLoosen up muscles and take joints through the full range of motion. Focuses on foam rolling and dynamic stretching. Includes foam rolling for 2-3 minutes and dynamic stretching for 4 minutes. Duration: 7 minutes.
“Here the goal is to loosen up the muscles and take the joints through the full range of motion that they're about to perform in the actual training itself.”
Specific Warm-up (Upper Body)
DailyDynamic stretching, band work, and mobility drills for upper body. Includes dynamic stretching and band exercises. Duration: 10 minutes.
“Running through the same basic sequence after the general warmup cardio I'll jump into dynamic stretching”
Progressive Pyramid Loading
DailyPyramid your way up in weight to your working weight. Decrease reps across pyramid sets. Only for main heavy compound lifts. Example given for squat. Duration: 5 minutes.
“You're going to pyramid your way up and wait until you get to your working weight for that day”
What You'll Accomplish
- Reduce risk of injury during strength training.
- Increase strength performance in the gym.
- Improve muscle metabolism and power output.
- Prepare psychologically for lifting.
- Increase core body temperature.
- Improve range of motion in joints.
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