“Never underestimate the investment you make in yourself.”
~Unknown
Over the years of my fitness journey, one lesson stands out: the warm-up is non-negotiable. If I had embraced it earlier, I would’ve made faster progress—and probably avoided a few injuries along the way.
The good news? A warm-up doesn’t need to be long or complicated. In fact, it should be short, intentional, and to the point. The goal is simple: wake up your muscles and joints so you move better, stay safe, and perform at your best.
Think of it this way:
Back pain during your workout? Maybe your glutes, core, or pelvic floor weren’t activated.
Shoulder pain? Perhaps you skipped mobilizing your shoulders or building a little banded stability first.
Warm-ups are low-hanging fruit. They cost you just a few minutes and give you massive benefits in return.
Here’s my go-to framework:
Mobilize (3–5 minutes): foam rolling, lacrosse ball, or light movement patterns.
Raise your heart rate (1 exercise): jumping jacks, high knees, butt kickers, or quick cardio.
Activate target muscles (2–3 exercises): focus on what you’re training that day.
Engage your core (1 exercise).
Repeat for 2–3 rounds, adjusting based on time and workout intensity. My warm-ups usually take around 10 minutes. If I’m going for a PR lift, I’ll extend it—because preparation matters even more on big days.
Bottom line: don’t skip your warm-up. Even if you only have a few minutes, choose a couple of exercises that wake up your body and fire up the right muscles. Your future self will thank you.
Weekly Movement Motivation!
Onward & Upward My Friends…
