Warm-up

The warm-up isn't a formality: it's a physiological necessity. When muscles transition from rest to activity, they need a progressive rise in internal temperature, greater blood flow and adequate joint lubrication. Without this transition, you risk strains, pulls and poor performance.

A good warm-up in the weight room has two components. The first is the general warm-up: 5-10 minutes of light cardiovascular activity (brisk walking, stationary bike, rower) to raise body temperature and heart rate. The second is the specific warm-up: progressively heavier sets of the exercise you're about to perform, starting with the empty bar and building up to your working weight.

The benefits are documented: reduced injury risk, improved joint mobility, increased muscular power and better neuromuscular activation. In practice, you lift more and you hurt yourself less. Synovial fluid production in the joints improves with movement, ensuring greater fluidity and range of motion.

How much time to spend depends on the exercise and your condition. A heavy squat needs more ramp-up sets than a curl. The rule is: never start your first working set cold. If you're in a hurry, cut something else, not the warm-up.