Buzz
Whether you're just starting out with fitness or finding it challenging to integrate workouts into your daily routine, having a structured pre-exercise ritual can ease the transition. This routine helps shift your mindset and body from a sedentary state to being primed for an effective workout.
Your personal routine will vary based on your preferences and needs. While the following suggestions can serve as inspiration, feel free to customize or omit steps that don’t align with your goals. Consider this a flexible guide rather than a strict checklist.
Fuel up with a pre-workout snack or beverage
Exercising on an empty stomach, often referred to as training 'fasted,' is common for morning workouts. While some people favor this approach, it can lead to feeling less energetic and potentially hinder your performance, such as running slower or lifting lighter weights compared to working out after eating.
If you’ve had a meal within the past few hours, pre-workout nutrition may not be as critical. However, if you feel the need to eat before exercising, opt for a light snack or shake right before your session, or plan a more substantial meal one to two hours prior to training.
For my pre-run routine, I enjoy a Clif bar or a serving of overnight oats (made with 1/2 cup oats, almond milk, yogurt, and a touch of fruit). When preparing for weightlifting, I lean toward protein-rich options like a shake blended with a cup of almond milk and a scoop of whey protein powder.
Put on your workout attire
Donning workout gear requires time, and I’ve learned it’s crucial to factor this into my schedule. Failing to account for this step often leads to realizing I’m running 15 minutes behind by the end of my workout.
Selecting workout attire doesn’t need to be overly complex, but it should be suitable for the activity. Imagine realizing mid-session that today’s routine involves jump rope, and you’re not wearing a supportive sports bra, or discovering deadlifts are on the agenda while you’re in shorts without your deadlift socks. Always review the workout plan before choosing your outfit.
Prepare the necessary items for the day
For gym-goers, this might involve packing your gym bag. If you’re working out at home, additional setup may be required. Instead of feeling frustrated about moving furniture, simply incorporate it into your pre-workout routine.
In my garage gym, I follow a specific sequence to start my workout. I head downstairs with my coffee and snack, open the garage door, and place my items down. Next, I position my horse stall mat in the driveway, slip on my weightlifting shoes, and open the day’s page in my training journal.
Establishing a structured routine is incredibly helpful, as it allows you to operate on autopilot and ensures you’re never caught off guard during your workout. This process also serves as a mental transition, signaling the shift from daily life to exercise mode—it’s like a warmup for your mind.
Engage in foam rolling or dynamic stretching
While I personally skip this step, many people swear by it. Do you often feel tight or stiff when starting your workout? Does your body need a boost of flexibility before diving into the main exercises?
If yes, dynamic stretches such as high knees and butt kicks can help loosen your muscles. We’ve compiled a list of our top dynamic stretching videos here.
Traditional “static” stretching isn’t particularly effective as a warmup, so I’d only recommend it if it serves a specific purpose for you. (For instance, if it’s a long-standing part of your routine, that alone may justify its inclusion.)
Another option to consider is foam rolling. It can help loosen your muscles similarly to dynamic stretching while providing a soothing, massage-like effect to kick off your workout. Like stretching, it’s worth trying if it suits your needs, but feel free to skip it if it doesn’t resonate with you.
Incorporate light cardio into your routine
A key purpose of warming up is to raise your body temperature. Even if your main focus is weightlifting, a brief cardio session can prepare your body for the workout ahead.
If your workout includes cardio—like going for a run—begin with a gentle pace. For longer runs, this might mean starting slower for the first mile before hitting your regular speed. For high-intensity workouts like HIIT, spending 10 minutes on an exercise bike or jogging lightly can make the intense part of the workout feel less daunting.
Gradually build up to heavy lifts
This tip is especially for weightlifters. Start with lighter sets of each exercise before progressing to your target weight. This approach helps prepare your muscles and joints for the heavier loads to come.
If your goal is to perform squats with a target weight of 150 pounds for your working sets, it’s essential to gradually build up to that weight through several warmup sets. A standard progression might look like this:
Start with just the bar (45 lbs)
Move to 95 lbs
Progress to 135 lbs
Finally, reach 150 lbs
Some individuals prefer more warmup sets with smaller weight increments, while others opt for larger jumps. For lighter exercises, such as curls with 20 lb dumbbells, warmup sets might be unnecessary. However, for complex or heavy lifts, a thorough warmup is highly beneficial.
