Top 20 Warmups that boost your energy

Lots of people have different ways of getting ready to exercise. Some like stretching, and others prefer running on a treadmill. The point of warming up is simply to get your body warmed up. This means getting your blood flowing to the muscles and joints you'll be using and getting your body used to the movements you'll be doing during your workout.

To achieve this, we believe in doing lighter versions of the exercises you're going to do. For example, if you're going to bench press with a heavy weight, start by benching just the bar with no added weight. Or if you're going to deadlift, start with a light weight before moving on to heavier loads.

Let's break down a sample warm-up routine. Say you're going to bench press 200 pounds. Your warm-up could look like this:

Bar only (no added weight) – 10 reps

95 pounds – 10 reps

135 pounds – 5 reps

185 pounds – 3 reps

200 pounds – 5 sets of 5 reps

Remember, warming up is personal. Some people like using a treadmill, others prefer calisthenics or dynamic stretches. Do whatever feels best for you.

It's really important not to start a workout with cold muscles. If you dive straight into heavy lifting without warming up, you risk injuring yourself.

Injuries can set back your progress and cause long-term problems. Cold muscles are more likely to get strained or torn. Warming up makes your muscles and joints more flexible and reduces the chance of injury, especially when lifting heavy weights.

Warming up also improves your performance. Just like you wouldn't sprint without a warm-up, lifting heavy weights without preparing properly can limit what you can do. A good warm-up helps you lift heavier weights and do more reps, leading to better gains over time.

Another benefit of warming up is increased flexibility. Cold muscles are stiff, which can affect your range of motion and form. Warming up makes your muscles more flexible so you can perform exercises correctly.

Weightlifting isn't just about physical strength—it also requires mental focus. Warming up gives you time to clear your mind and get mentally ready for your workout.

Consistently warming up before lifting helps establish a routine and reduces the risk of chronic injuries, keeping you on track with your fitness goals over the long term.

Now that you know why warming up is important, here are some effective warm-up strategies you can try:

Dynamic Stretching: Active movements like leg swings, arm circles, and bodyweight squats that prepare your muscles for lifting.

Foam Rolling: Using a foam roller to release tension in tight muscles.

Light Aerobic Exercise: Five to ten minutes of low-intensity cardio to increase blood flow.

Specific Movement Patterns: Doing light sets of the exercises you'll be performing with heavier weights.

Make sure your warm-up gradually gets more intense to match the demands of your workout. Start light and build up as you go.

The key to success in gym workout is Best Warmup and Strengthen Core Muscles and Prevent Injury Dynamic stretching Cardio HIIT Training

Gym warm-up exercise and how to warm up before starting exercise? Warm-up Exercise A-Z

For strength training I usually follow the following split workout

DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series

DAY 2 - Biceps & Triceps workout for Bigger Arms | Full Muscle Building Series

DAY 3 - Ultimate Abs & Calves Workout | Full Muscle Building Series

DAY 4 - Most Effective Chest & Biceps Workout | Full Muscle Building Series

DAY 5 - Shoulder Tricep Workout for Maximum Results | Full Muscle Building Series

DAY 6 - Leg Day Workout for Muscle Growth | Full Muscle Building Series

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Music and song during gym workout great motivation and energy boosting

Use your headphone and cell phone to get maximum motivation visit music page
In addition, you may watch the video below for great workout motivation which is very important during gym workout but just remember don't ego lifting means taking heavy weights without preparation like warmup.