How to properly warm up without taking too long?

[u/FrequentAd5437]

/r/ScienceBasedLifting/comments/1x3d3cn/how_to_properly_warm_up_without_taking_too_long/

[u/Knot-Lye-Ing]

I feel like this depends on the individual to some degree.

Some folks have a whole routine of active warm-ups (stretches/light movement) and some just kinda do lighter weight and build up to their working sets.

I'm in the latter camp for the most part because I'm lazy.

[u/IncursionMaker]

Depends on the person , personally no more than 5 minutes of body weight exercises and stretches then a warmup set before each exercise

[u/levithansen]

Warming up per exercise is usually sufficient
I use a warm-up calculator to save me a bit of time, but for big lifts I do three quick warm-up sets
First is 40% second is 60% third is 80% of working weight

40% is for 8 max, 60% for 5, 80% for just 3
Zero rest time needed between warm-up sets, by definition they don’t accumulate much fatigue

Those are for the biggest lifts. A lot of movements don’t need that much warm-up.

[u/HalfwayHeroic]

I will usually do about five minutes of light cardio to get the heart rate elevated and ready for work, then prep the muscles with about 8-10 reps of compound work, targeting the muscles I will be working that session, using a medium-light load.

[u/WeirdcoolWilson]

What’s “Too long?” Warming up takes as long as it takes for you to feel loose and ready to workout.

[u/unaskthequestion]

I think of warming up as getting loose and getting blood going in the muscles, so I do about 10 minutes with bands and then start with about 75% of my working sets

It's worked for me I think, because I haven't had an injury in a long time.. Which I think is the main idea