Category: Warm-Up Exercises

Ho w To Warm-Up Before Lifting weights for Beginners

2/15/2023

Introduction:

Are you new to the world of weightlifting and feeling unsure about how to prepare your body for those heavy lifts? Don't worry, you're not alone! Proper warm-up is essential for both seasoned lifters and beginners alike to prevent injuries, improve performance, and get the most out of your workouts. In this guide, we'll walk you through the fundamentals of warming up before lifting weights, tailored specifically for beginners.

Why Warm-Up Matters

HOW TO WARM-UP BEFORE LIFTING WEIGHTS FOR BEGINNERS

Before diving into the specific warm-up exercises, let's understand why warming up is crucial, especially for beginners. A proper warm-up routine:

Increases Blood Flow: Warming up increases blood flow to your muscles, delivering oxygen and nutrients essential for performance.
Improves Flexibility and Mobility: Dynamic warm-up exercises help improve flexibility and mobility, allowing for better range of motion during lifts.
Activates Muscles: Warm-up exercises activate and prepare the muscles you'll be using during your workout, reducing the risk of injury.
Mental Preparation: Warming up mentally prepares you for your workout, helping you focus and get into the right mindset.

Basic Warm-Up Routine for Beginners

Now, let's break down a simple yet effective warm-up routine for beginners before lifting weights:
1. Start with Cardiovascular Exercise Begin your warm-up with 5-10 minutes of light cardiovascular exercise such as brisk walking, jogging, or cycling. This helps raise your heart rate and body temperature, priming your body for the workout ahead.
2. Dynamic Stretching Next, incorporate dynamic stretching exercises to loosen up your muscles and improve flexibility. Some dynamic stretches you can include are leg swings, arm circles, torso twists, and hip circles. Perform each stretch for 10-12 repetitions on each side.
3. Mobility Drills Mobility drills are essential for enhancing joint mobility and range of motion. Include exercises like shoulder dislocations, hip openers, and thoracic spine rotations to target key areas used in weightlifting.
4. Activation Exercises Activate the muscles you'll be targeting during your weightlifting session with activation exercises. This could include bodyweight squats, lunges, push-ups, or band exercises targeting specific muscle groups.
5. Practice Proper Form Before moving on to your actual lifts, take some time to practice proper form with lighter weights or bodyweight movements. Focus on technique and ensure you're engaging the correct muscles for each exercise.

Upper Body Warm-Up Exercises

Arm Circles Forwards And Backwards

Stand with feet shoulder-width apart.
Remember to keep your head chest up
Keep your arms out to the side like you are a scarecrow
Make small circles going backward
Squeeze the shoulder blades together as you perform the motion.
Repeat the same motion by making the small circles going forward.

Do 60 seconds each direction.

Arm Praises

Stand with feet shoulder-width apart.
Remember to keep your head and chest up.
Keep your elbows parallel to your shoulder. Have a 90-degree bend in your elbows.
Raise your arms, holding a 90-degree angle in the arms while squeezing your shoulder blades together.
Push down to where your hands are parallel with your shoulder, flip back, and squeeze your shoulder blades.

Do it for 60 seconds

Arm Hugs

Remember to keep your head and chest up.
Stand with feet shoulder-width apart.
Cross your arms back and forth
Change your overlapping arm
Keep your stomach and hips tight

Do this for 30 seconds.

Swimmers Forward and Backwards

Go into a backstroke motion.
Keep your stomach and hips tight.
Keep your arm as close to your body as you can going back.
Reach back and high.
Going forward, reach up high, and as you go forward, reach as far in front of you as you can.
Remember to keep your head and chest up.

Do 60 seconds each direction

Shoulder Rolls

Raise your shoulders to ear level while keeping your arms and hands relaxed
Roll back and squeeze your shoulders together
Then make the same motion but then roll your shoulders forward and down

Do 30 seconds each direction

Upper body Warm-Up Summary

How to Warm Up Before Lifting Weights For Beginners

Lower Body Warm-Up exercise

Walking Knee Raises

Stand with your head and chest up. Keep feet shoulder-width apart and arms down at the side.
Begin the movement by raising your left knee toward your chest as high as possible.
Step forward as you lower your leg back down.
Repeat with the right knee, alternating back and forth while walking.

Do this exercise for 60 secs. Once you have mastered the motion and have good balance try taking your hand and pulling up on your knee for a higher raise in the knee.

Walking Straight Leg

Stand with your head and chest up.
Keep feet shoulder-width apart and arms down at the side.
Begin the movement by raising your left foot while keeping your leg straight and your left foot flexed towards your shin.
Firmly plant your right foot on the ground as you raise your left foot.
Lower your left leg with control back to the ground.
Step forward as you lower your leg back down.
Repeat the same steps for the right leg once your left foot hits the ground.

Do this exercise for 60 secs. Once you have mastered the motion and have good balance, try holding the raised leg for a few seconds making the opposite leg balance longer.

Walking Lunges

Stand tall, keeping your head a chest up and feet shoulder-width apart.
Place your hands at the side of your body or on your hips.
Take a big enough step forward, so your right leg creates a 90-degree bend with your right knee.
Make sure you are keeping your body weight on the heel of your foot.
Keeping your right leg stationary, lunge your left foot forward.
Repeat the same movement on the left leg.
Pause as your left knee is creating a 90-degree bend.
Repeat this movement in a walking motion.

Do this exercise for 60 secs. If you have knee problems take shorter steps.

Hales

Position yourself in a wide stance, and put your hands on your hips.
Slide your hands down your legs until you get to the bottom, where your back flattens out while keeping your eyes and chin up.
Keep your arms broad and stretched out in front of you as you come back up.
When you come up, raise your shoulder blades nice and tall and slightly arch your back.
Then reset on your hips and repeat the motion.

Do 20 to 30 repetitions