How to Warm Up Before Your First Working Set

Before your first working set, do a few minutes of easy movement if you need it, then perform the exercise itself for several short sets, gradually adding weight while keeping plenty of effort in reserve. There’s no single warm-up that suits every lifter or exercise. Treat the sets below as a practical starting point, not a rule: the last warm-up should prepare you for your working weight without becoming a workout of its own.

A simple warm-up for your first exercise

If you’ve been sitting, feel cold, or are about to do a heavy compound lift, start with 3–5 minutes of easy walking, cycling, or similar movement. This is a practical suggestion, not a required duration. If you already feel warm, you can go straight to exercise-specific warm-up sets.

For your first lift, begin with a light load or the empty bar, then increase the load over a few sets. Keep the reps low as the weight rises; stop each warm-up set well before fatigue. For example, if your working sets are barbell squats at 60 kilograms (kg):

These numbers are an illustration, not a prescribed formula. For a lighter machine exercise, you may only need one or two easy ramp-up sets. For a demanding lift or a heavier working weight, you might use more gradual increases. Rest briefly between warm-up sets, then take enough time before the working set to feel ready.

What research says—and what to take from it

Research on specific warm-ups suggests that the exercise, load, and number of repetitions can matter, but it does not establish one ideal routine for everyone. In one study, trained men performed squat or bench-press sets after different warm-ups; results varied by exercise, and the researchers cautioned against assuming their findings apply to every lift or population. That supports a sensible takeaway: practise the movement with progressively heavier loads, but keep the warm-up brief enough to avoid unnecessary fatigue. Read the study.

A separate small study tested leg-press one-repetition maximum in 13 participants. A 20-minute cycling warm-up plus specific warm-up sets produced a higher average test result than specific warm-ups alone—but this was a maximal-strength test, not proof that everyone needs 20 minutes of cycling before ordinary working sets. Read the study.

Adjust the warm-up to how you feel

If a warm-up set feels unexpectedly heavy, add a small load step or repeat a light set rather than forcing the planned weight. If your working weight is modest and your movement feels smooth, skip extra ramp-up sets. Warm-ups should help you approach the session, not drain you. If you have pain, a known injury, or a medical concern, get advice from an appropriate health professional rather than trying to solve it by adding warm-up sets.

If you prefer not to train alone, Actively helps adults find nearby workout partners and active friends through activity interests, mutual matching, and chat. It can help you meet people to exercise with; it isn’t a substitute for coaching or individualized training advice.