The fundamentals of an effective warm-up

Training time is too valuable to waste. Discover the single thing that actually matters in a warm-up to serve your performance and reduce injury risk.

There is no such thing as a perfect warm-up

The purpose of a warm-up is a single thing: to prepare your body and your nervous system for the demands of training.

Therefore, your warm-up depends on:

your goals
the type of training
your current state
your injuries

Your warm-up doesn't need to last 30–40 minutes.

However, it is very important that you start the workout in a ready-to-load state.

Your warm-up can include:

foam rolling
light cardio
mobilization
stretching
warm-up sets

The point is:

support your performance
reduce the risk of injury
and not take time away from the real work

Training time is valuable, use it wisely!