When the word warm up comes to mind, you probably perform at least one of the following:
- A few light stretches, i.e., calf and hamstring stretches, neck rolls, shoulder shrugs, etc.
- A light jog or brisk walk to get the heart rate up.
- Dynamic stretching moves like arm circles, lunges with a twist, or jumping jacks
- Foam rolling or using a lacrosse ball to release knots in the muscles.
As you can see, warmup routines can become quite varied. But to the beginner, the sheer number of exercises can seem like a convoluted mess.
In this warm up guide, we’ll discuss why dynamic warmups trump static stretching, how to construct a dynamic warmup, and how you can use these exercises to kickstart your workout:
Why You Need to Warm Up Before a Workout
You’ve heard time and time again, whether it’d be from your P.E. teacher or personal trainer, that warming up is essential before any strenuous physical activity.
But why?
Think of your body as an elastic band.
You keep a new elastic band in the drawer for a few months, take it out in the morning, and give it a good pull.
What happens?
The elastic band snaps.
But if you warm up the elastic band, gently stretching it before trying to pull with force, it will become much more resilient and flexible.
The same applies to your body. If you’ve spent all day sitting or being sedentary, it’s not ready to take a sudden overload of physical stress. Like those unstretched rubber bands, your muscles are not properly prepared to take on the sudden shock of exercise.
Cold muscles with minimal blood flow + heavy lifting = a first-class ticket to the injury express.
Don't Stretch - Warm Up Instead
Static stretching is seen as a prerequisite to lifting weights, but this isn’t true at all. You see it every day, people quickly stretching out their hamstrings, quads, and chest for a good minute or two.
So why don’t we advocate stretching? Simply because the research doesn’t support it.
Static stretching (holding a muscle in an elongated position for a specific time period) has been shown not to reduce injury. Furthermore, it can decrease your power output in the weight room – which is the opposite of what you want!
Furthermore, stretching quite literally will not warm up your body. You think it would, but static stretching actually can decrease your body temperature and blood flow.
This is where dynamic warmup routines come into play.
A dynamic warmup involves non-static movements done in a sequence to increase your heart rate and blood flow. This helps more oxygen reach your muscles and activates the connections between your muscles and neurons.
Simply put, dynamic warmups will help you benefit from the following:
- Increased awareness
- Better coordination
- Enhanced muscle elasticity
- Better muscle contractions,
- More efficient respiratory and cardiovascular systems
Properly warming up also aids in muscle soreness prevention and stimulates your central nervous system for your lifting session. When you account for all the benefits, dynamic warmups are the obvious choice rather than static stretching.
Dynamic Warmup for Beginners
Not sure where to begin when attempting a dynamic warmup? Here’s a 4-5 minute routine you can try today:
Jog in place – 2 minutes
Arm Circles – 30 seconds (each direction)
High Knees – 30 seconds
Shoulder rolls – 30 seconds
Butt Kicks – 30 seconds
Lateral steps – 30 seconds
Remember, the point of warming up isn’t to tire you out – it’s to increase your body temperature and prime your muscles. Make sure you keep a light tempo, as you shouldn’t be fatigued and sweating buckets after the warmup!
Furthermore, don’t overcomplicate your warmup!
Pick a few exercises you have no problems doing and keep it moving! You should be in and out within 5-20 minutes, depending on your level of fitness.
Advanced Dynamic Warmup Routines and Exercises
Dynamic Warmup for Runners
As mentioned, the subject of dynamic warmups isn’t rocket science. However, you’ll still need to
tailor it slightly to the activities you’re about to perform. In the case of running, you’ll be emphasizing your legs and core.
Here’s a standard routine you can do right before your run:
- Walking Hamstring Stretch – 10 reps for each leg
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Lunges – 10 reps for each leg
- Walking Groiner – 10 reps for each leg
- Skater Hops – 30 seconds
- Walking knee hug – 10 reps for each leg
Dynamic Warmup for High-Impact Running
High-impact running activities, such as sprinting and jumping, heavily recruit your leg, core, and glute muscles. So you need to make sure you properly warm up those muscles before your next high-impact session.
Here are a few dynamic warmup exercises for high-impact running:
Monster Walk – Placing a resistance band around your ankles will help activate your glutes and core. These muscle groups are key for power, speed, and agility during running.
How to do it: Place a resistance band slightly above your ankles, pull your hips back and slightly bend your knees. While in a quarter squat position, proceed to walk forwards, backward, or laterally. Increase the intensity by pointing your toes forward or placing an additional band on the lower part of the thighs.
Sets and Reps: 2-3 sets of 8-10 steps per leg.
Valslide/Towel Lunge – A fantastic exercise that increases eccentric stability, mobility, and strength in your glutes, quads, and hamstrings. This helps protect you against strains and pulls as you run.
How to do it: While standing up, place one foot on a valslide or towel and slowly push the leg sideways or backward until your foot is nearly fully extended. Make sure to keep your torso upright and control the movement while you lower down into the lunge position.
Sets and Reps: 2-3 sets of 8-10 steps per leg.
Calf Raise – Stronger calves better stabilize your ankle, allowing you to power up your running performance. It also makes your foot’s connective tissue more injury-resistant, so you can train longer and more intensely.
How to do it: Stand on a slightly elevated platform, such as a step or weightlifting plate, and place your hands on a wall for support. Slowly raise your heel, hold for a few seconds and then lower back down.
Sets and Reps: 2-3 sets of 15-20 reps per leg.
Body Saw with a Towel – This exercise requires core strength and scapular stabilization to complete the movement. It also increases core stability and helps to activate the glutes.
How to do it: Set yourself in a plank position with your toes on a towel. Proceed to slide your feet back as you lengthen your arms. Your body should be near the ground at the end of the movement.
Sets and Reps: Sets and Reps: 2-3 sets of 15-20 reps.
Glute Bridge – The glute bridge activates your posterior chain, glutes, and hamstrings, strengthening these muscles. This is essential for proper hip function and flexibility when running or doing lower body exercises like the squat or deadlift.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift through your heels, raising your hips off the floor and squeezing your glutes at the top. Hold your bridged position for a few seconds until you lower your body back down.
Sets and Reps: 2-3 sets of 15-20 reps.
These are just some of the dynamic warmup exercises that can help you prepare for running. Try to do them before every run and you’ll notice a huge difference in your performance!
Dynamic Warmup for Upperbody
Upper body exercises, whether it’s the bench press, pull up or overhead press, require you to perform the exercise with a full range of motion and stability. To get your joints ready for the upcoming workout, here are a few dynamic warmup exercises for upper body training:
- Jog in place – 2 minutes
- Arm Circles – 2×20-30 repetitions each way
- Cat-Cow – 20 repetitions (10 inhales and 10 exhales)
- Shoulder Rotations – 10-15 reps on each arm
- Band Pull Aparts – 2-4 sets of 10-20 reps
- Side Plank – 30 seconds on each side
- Shoulder Dislocates – 20 reps
This dynamic warmup will help increase shoulder flexibility which will protect your shoulder joint and tendons. They also ensure that your muscles are properly activated and ready to perform.
When performing heavy strength training, you’ll also want to incorporate warm up sets before your main working sets. This lets you get accustomed to the movement pattern and weight, making sure you’re doing every set with perfect form.
Try 3-8 warmup sets with a lighter weight, and you’ll find your working sets will be easier to do. And remember, even lifting the bar counts as a warmup set!
Final Thoughts
Dynamic warmups, like lifting weights or running, do require a little bit of practice and patience to get right. Form is important, and you should always focus on doing it correctly rather than rushing through the exercises. The idea is to activate your muscles and warm up your joints, not to get a sweaty workout in.
These dynamic warmups will help you have a better workout, improve performance and reduce the chance of injuries. Give them a try before your next workout and see the difference!
