Recovery
Warm-Up Exercises: 3 Routines Before Lifting, Running and Sports
Published October 20, 2026
A good warm-up takes 8 to 15 minutes and has three parts: 3 to 5 minutes of easy cardio to raise body temperature, 3 to 5 minutes of dynamic mobility (leg swings, lunges with a twist, arm circles), then gradually harder sets or drills of the activity you're about to do. Long static stretches are best saved for after training.
Warming up improves performance and, in team sports, structured warm-ups reduce injuries. Here are three routines (lifting, running, team sports) and the research behind them.
Does warming up actually help?
- Performance: a 2010 meta-analysis by Fradkin and colleagues found that warming up improved performance in 79 percent of the criteria examined across studies, with very few showing a negative effect.
- Injury prevention: in a cluster-randomized trial in 1,892 young female soccer players, Soligard and colleagues (2008) found that a structured warm-up program (FIFA 11+) reduced the risk of injuries, including severe ones. More in soccer conditioning.
Routine 1: Before lifting (8-10 minutes)
| Step | Exercise | Dose |
|---|---|---|
| Raise | Bike, rower, brisk walk or jumping jacks | 3-5 min |
| Mobilize | Cat-cow | 8 reps |
| World's greatest stretch (lunge + twist) | 4 per side | |
| Bodyweight squat to deep hold | 8 reps | |
| Band pull-apart or arm circles | 15 reps | |
| Activate | Glute bridge | 10 reps |
| Dead bug | 6 per side | |
| Ramp-up sets | First exercise: empty bar or light weight, then 2-4 sets with increasing weight and decreasing reps (e.g. 10, 5, 3, 1) | 4-6 min |
Routine 2: Before running (8-10 minutes)
| Step | Exercise | Dose |
|---|---|---|
| Raise | Brisk walk then very easy jog | 5 min |
| Dynamic drills | Leg swings front-back and side-side | 10 per leg each |
| Walking lunges | 10 total | |
| A-skips or high knees | 2 x 20 m | |
| Butt kicks | 2 x 20 m | |
| Carioca (side shuffle crossover) | 2 x 20 m | |
| Strides (before speed work or races) | 4 x 15-20 s gradually faster, walk back | 3 min |
Routine 3: Before team sports and racquet sports (10-15 minutes)
- Jog and change of direction: 3-4 minutes.
- Dynamic mobility: hip openers, lunges with rotation, inchworms: 3 minutes.
- Strength and balance: squats, single-leg balance, Nordic hamstring lowers (if trained), side planks: 3-4 minutes.
- Plyometrics and agility: skips, bounds, lateral shuffles, sprints at 60-70-80-90%: 3-4 minutes.
This mirrors the structure of FIFA 11+.
Static stretching: before or after?
Holding stretches for long periods (over 60 seconds per muscle) right before explosive activities can slightly reduce power. Short holds (under 30 to 60 seconds) followed by dynamic work are generally fine. Most people do best with dynamic warm-ups before and static stretching after or in separate sessions.
Special cases
- Older adults: extend the cardio part to 8 to 10 minutes and include balance drills. See strength training for seniors.
- Cold weather: longer warm-up, layers you can remove.
- Morning workouts: spine stiffness is higher; add extra cat-cow and hip work.
- Skiing: a 5-minute routine at the top of the first run helps; see skiing exercises.
Cool-down
5 minutes of easy movement, then optional stretching. It won't prevent next-day soreness much (see DOMS), but it helps you transition and is a good time to work on flexibility.
Make it a habit
Copy the routine that fits your activity into your notes. Our beginner workout plan and 12-week programme include warm-ups for each session.
Frequently asked questions
How long should a warm-up be?
Usually 8 to 15 minutes. Longer warm-ups may be useful in cold weather, before maximal efforts or for older adults.
Is stretching a good warm-up?
Dynamic movements are generally better before exercise. Long static stretches are better after exercise or in separate sessions.
Should I warm up before walking?
For easy walking, starting at a slower pace for a few minutes is enough. Before brisk walking or hiking, a short dynamic warm-up helps.
Do I need to warm up before lifting light weights?
Yes, at least briefly. A few minutes of movement and one or two light sets prepare joints and muscles.
Can a warm-up prevent injuries?
Structured warm-ups like FIFA 11+ have reduced injuries in team sports. A good warm-up is one of the simplest prevention tools.
What's the difference between warm-up and mobility?
A warm-up prepares you for a specific session. Mobility training aims to improve range of motion over time.
Studies cited
- Fradkin AJ, Zazryn TR, Smoliga JM (2010). Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0b013e3181c643a0
- Soligard T et al. (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. doi:10.1136/bmj.a2469