If your schedule does not allow time for proper warm-up, it does not allow time for training at all – Mark Rippetoe, Starting Strength.

I mentioned in the Beginner Strength Training Program FAQ how to warm-up properly. However Bentzurm, Dwayne & Eddie weren’t warming up properly according to their training log.

My guess is more of you aren’t warming up properly or worse not warming up at all. You must start every workout with a warm-up. Proper warm-ups prevent injuries & increase performance. Here’s how to do a proper warm-up.

Why Should You Warm-up? Warming up properly before your strength training session has several benefits:

• Avoid Injuries. It’s harder to injure a warm body than a cold one. Warm-ups lubricate your joints & disks and warm up muscles & tendons.
• Increase Flexibility. If you sit all day, your muscles will be stiff when you get at the gym. Warm-ups increase your flexibility.
• Review your Technique. Warm-ups with lighter weights let you review your technique. This way, when the weight gets heavy you can focus on pushing hard rather than how to push.

How You Should Warm-up. Warm-ups shouldn’t get you tired. They should prepare you for what’s to come. Follow these tips.

• Light Jogging. I do this in the winter when it gets cold in my home gym. Nothing intensive, just enough to warm up. 5 mins cardio also works.
• Empty Barbell. It doesn’t matter how strong you are: always start with 2 sets of 5 reps with an empty barbell.
• 15-20kg Per Set. Add 15 to 20kg (33-44lbs) every set until you’re at your work weight. Skip this if your work weight is less than 35kg.
• Weight Increases, Reps Decrease. 2×5 with the empty barbell, then sets of 3, 2 & 1 until you’re at your work weight.

Special Cases. For some exercises the above rules won’t work. Because correct technique doesn’t allow it or because you’re not using a barbell. Examples:

• Deadlifts. You can’t start with an empty barbell on the Deadlift: correct bar height starts at mid-shin level. If you start with Squats like on StrongLifts 5×5, your body will be warmed up for the Deadlift & you can start with higher weights.
• Barbell Rows. Same as for deadlifts: you can’t do them with an empty barbell. Start with Squats so you’re warmed up for Barbell Rows.
• Pull-ups & Dips. Start with your own body-weight. 5 reps or 3 reps is good depending on your strength. Again: you don’t want to get tired.

Practical Examples of Warm-ups. This will make it easier to understand the above theory. Some examples of how to do a proper warm-up:

Squats: work weight 5×5 100kg:

• 2 x 5 empty barbell
• 3 x 40kg
• 3 x 60kg
• 2 x 80kg
• 5 x 5 100kg

Deadlift: one single with 140kg, warmed up by Squats

• 5 x 60kg
• 3 x 80kg
• 2 x 100kg
• 1 x 120kg
• 1 x 140kg

Bench Press: 5×5 50kg

• 2 x 5 empty barbell
• 3 x 35kg
• 5 x 5 50kg

Overhead Press: 5×5 45kg

• 2 x 5 empty barbell
• 3 x 32,5kg
• 5 x 5 45kg

You can find more practical examples on how to warm-up on Iron Addicts Forums. Feel free to post more examples in the comments below.

Going a Step Further. If you need to work on your posture or if your muscles feel very stiff, you can do one of these before starting your workout.

• Overhead Squats. Great for squat specific & upper-body flexibility. Overhead Squats enforce good squat technique the hard way. 5 sets of 5 reps with an empty barbell as warm-up.
• Complexes. 3x Hang Power Snatch + 3x Snatch Grip Behind Neck Press + 3x Overhead Squats. Repeat for 3 to 5 sets with an empty barbell.
• Dynamic Stretches. Warm-up your joints & muscles while increasing mobility. Hip mobility, ankle mobility, shoulder dislocations, etc

Static Stretches. Avoid warming up using static stretches. They increase risks of injury & make you lose strength. If you need static stretches, do them post workout.