How to Warm Up Properly (And Do You Really Need To?)
Warm-ups are one of the most skipped parts of training.
Usually because they feel optional.
You're short on time.
You're eager to get started.
Or maybe you've convinced yourself that your first set is the warm-up.
And sometimes? That's partly true.
But a good warm-up isn't just about getting warm.
It's about preparing your body and nervous system for what's coming next—so you can move better, perform better, and reduce the chance of niggles getting in the way.
The important bit:
Not every warm-up needs to be long.
And not every warm-up should look the same.
Your warm-up should match the session ahead.
What Is a Warm-Up Actually For?
A warm-up does more than raise body temperature.
Done properly, it helps prepare:
your muscles
your joints
connective tissue
your nervous system
movement patterns
breathing
focus
Think of it as a bridge between normal life and training.
You're moving from:
desk → squat rack
school run → treadmill
work call → track session
A warm-up helps your body catch up.
The RAMP Method
A simple and effective framework used by coaches around the world is RAMP.
It stands for:
Raise
Activate
Mobilise
Potentiate
Let's break it down.
R — Raise
The first goal is to raise:
body temperature
heart rate
blood flow
This gets circulation moving and starts preparing the body for exercise.
Examples:
brisk walking
easy cycling
rowing
skipping
treadmill walking
light jogging
Usually:
2–5 minutes is enough.
A — Activate
Next, activate the muscles you're about to use.
This is especially useful if you've spent most of the day sitting.
Examples:
glute bridges
calf raises
banded lateral walks
dead bugs
scapular activation work
mini-band exercises
The goal isn't fatigue.
It's simply getting muscles switched on and ready to contribute.
M — Mobilise
Now it's time to move the joints through the ranges of motion you'll need during the session.
Think movement rather than stretching.
Examples:
leg swings
walking lunges
thoracic rotations
ankle rocks
deep squat holds with movement
arm circles
The goal is to create usable movement before adding load or intensity.
P — Potentiate
This is the final stage.
Potentiation means gradually introducing the speed, force, power, or intensity you'll need during the session.
Examples:
strides before a run
jumps or pogo hops
empty barbell sets
lighter build-up sets
short accelerations
Think of this stage as telling your nervous system:
"This is what we're about to do, get ready."
The Science Behind Warming Up
A good warm-up isn't just psychological.
There are real physiological changes happening throughout the body.
Synovial Fluid: Lubricating the Joints
Your joints contain a substance called synovial fluid.
Its role is to lubricate and nourish the joint surfaces, similar to oil in an engine.
As movement increases:
joint temperature rises
synovial fluid becomes less viscous
movement becomes smoother
joints move more freely
This is one reason stiff hips, knees, and ankles often feel much better after a few minutes of movement.
Movement improves the environment inside the joint.
Motor Neurons & Nervous System Readiness
Warm-ups also prepare the nervous system.
Your brain communicates with muscles through motor neurons.
These signals tell muscles:
when to contract
how quickly to contract
how much force to produce
A good warm-up improves how efficiently these signals are sent and received.
This can improve:
coordination
balance
reaction time
speed
force production
Which is why a few strides, jumps, or lighter warm-up sets often make your working sets feel sharper and more powerful.
You're not just warming muscles.
You're preparing the nervous system to perform.
Muscle Temperature & Performance
As muscles warm up:
blood flow increases
oxygen delivery improves
muscle elasticity improves
contraction speed increases
This often results in:
smoother movement
faster reactions
better force production
improved performance
Quite simply:
warm muscles perform better than cold muscles.
Do You Need to Warm Up for Every Session?
Usually, yes.
But the amount of warm-up required depends on the session.
A heavy squat session requires more preparation than an easy recovery jog.
Likewise, a sprint session needs more preparation than a steady walk.
The harder or more technical the activity, the more important the warm-up becomes.
What About Stretching?
Static stretching before exercise is often misunderstood.
Long passive stretches immediately before explosive exercise aren't always ideal.
Instead, dynamic movement tends to be more effective before training.
Static stretching often fits better:
after training
on recovery days
during dedicated mobility sessions
The goal before training is preparation, not relaxation.
How Long Should a Warm-Up Be?
You probably need less than you think.
For most people:
5–15 minutes is enough.
You may need longer if:
it's cold
you're feeling stiff
you're lifting heavy
you're sprinting
you're doing high-intensity work
You may need less if:
you're doing an easy run
you're already active
you're completing a low-intensity session
Remember:
A good warm-up should prepare you, not exhaust you.
Example Running Warm-Up
Ideal before:
tempo runs
threshold sessions
interval workouts
races
run club sessions
Raise
Easy jog for 3–5 minutes
Activate & Mobilise
Leg swings x10 each leg
Walking lunges x10 each leg
Calf raises x15
World's Greatest Stretch x5 each side
Potentiate
3 x 20-second strides
Walk or easy jog between efforts
Then begin the session.
💡 For easy runs and recovery runs, the first 5–10 minutes of the run can often act as the warm-up.
Example Lower Body Strength Warm-Up
Ideal before:
squats
deadlifts
lunges
lower body sessions
Raise
3–5 minutes on a bike, rower, or brisk walk
Activate
Glute bridges x10
Banded lateral walks x10 each side
Mobilise
Ankle rocks x10 each side
Deep squat hold with movement x30 seconds
World's Greatest Stretch x5 each side
Potentiate
Gradually build into your working weight.
Example:
Bar x10
40% working weight x5
60% working weight x5
80% working weight x3
Then begin your working sets.
The heavier the lift, the more important the build-up becomes.
Final Thoughts
A warm-up doesn't need to be complicated.
It doesn't need to take 30 minutes.
And it definitely doesn't need to look the same every time.
It simply needs to prepare you for what's coming next.
Raise.
Activate.
Mobilise.
Potentiate.
Move a little.
Wake things up.
Build into effort.
Because better preparation often leads to better movement.
And better movement usually leads to better training.
The Coached FITT Takeaway 🧡
The best warm-up is the one that prepares you for the session ahead.
Not the longest.
Not the most complicated.
And not the one you found on social media.
A few focused minutes can improve performance, movement quality, and confidence before training.
Train with intent.
Warm up with purpose.
And give your body the best chance to perform.