Two main obstacles often prevent people from warming up properly before strength training. First, there’s the mindset that time spent in the weight room not lifting weights is a waste. Second, a gym can be cramped and crowded, making it difficult, if not impossible, to perform a proper dynamic warm-up routine. If you're a competitive athlete looking to make strength gains, you must overcome these obstacles to ensure a warm-up before every workout—no exceptions. (Read more about the importance of warm-ups here.)
A dynamic warm-up can take as little as five minutes, and the benefits are well worth the extra time. You prepare your body for exercise by increasing your heart rate, which pumps blood to your muscles. The muscles are also slightly worked, activating their fibers so you can apply full strength during training. Not only will you get the most out of your strength routine, but you will also reduce the risk of injury by avoiding working tight and unprepared muscles.
You may desire to perform a warm-up but are hampered by your gym’s physical limitations. How are you supposed to warm up if you have less than 10 yards to move in? Actually, you have several options—exercises that you can perform anywhere, such as the following:
* Rest for 15 to 30 seconds between sets