If you’ve ever been tempted to skip your warm-up and jump straight into a workout, you’re not alone. But taking just 5–10 minutes to properly prepare your body can make a huge difference in how you feel during and after your training. So, why warm up before a workout? As a certified personal trainer, in this post I’m breaking down the key benefits of warming up, and simple ways to do it right.

Why You Should Warm Up Before Exercising

A good warm-up isn’t just about breaking a light sweat — it’s about priming your muscles, joints, and mind for movement. Warming up before working out helps:

• Increase blood flow and circulation
• Activate the right muscle groups
• Improve range of motion and mobility
• Enhance strength and endurance during your session
• Reduce risk of injury

Even a quick warm-up before lifting weights or running can boost performance and keep your body feeling strong.

Benefits of Warming Up

Think of your warm-up as the bridge between rest and effort. By taking a few minutes to gradually raise your body temperature, you’ll:

• Prepare your muscles for heavier lifts or high-intensity work
• Support better flexibility and joint health
• Build a stronger mind-to-muscle connection for form and focus
• Make your workout more efficient and effective

To answer the question of why warm up before a workout? Simply put, it sets the tone for a safer, stronger training session.

How To Warm Up Properly

Your warm-up doesn’t need to be complicated. Aim for 5–10 minutes of movement that raises your heart rate and activates the muscles you’ll use in your workout.

For my warm up, I usually like to do 10 minutes incline (10.0) at 3.0 speed on the treadmill, followed by a targeted warm up based on what workout I’m doing that day.

But warming up can look different for everyone! Here are a few easy ideas:

• Light cardio: walking or jogging (outside or on the treadmill), a quick spin on the elliptical if you’re a gym girlie, or a mix of jumping jacks, high knees, and bodyweight squats
• Dynamic stretches: hand walkouts (aka inchworms), arm circles, lunges, and/or touchdown squats
• Mobility moves: shoulder rolls, hip circles, or cat-cow stretches

Adding resistance bands to your warm up (and workouts!) can also be beneficial and help to provide versatility (I have a post on the benefits of resistance bands HERE).

The main takeaway: always get your blood flowing before diving into a workout, especially strength training. For step-by-step examples, check out My Go-To Lower Body Warm-Up and My Go-To Upper Body Warm-Up.

Make Warm-Ups Part of Your Routine

Warming up before a workout doesn’t have to take long, but it’s one of the most effective ways to protect your body, boost performance, and feel stronger during your session. Find the movements that work best for you, stay consistent, and make it a non-negotiable part of your routine. Trust me — you won’t regret it.

And if you’re looking for structured workouts with built-in warm-up guidance, explore my Strength & Fitness Guides — designed to help you train smarter and build strength.

Find my go-to fitness equipment and apparel at Recreation Sweat,

plus more helpful fitness content on the Fitness tab of the blog.