What to Do for a Warm-Up Before Training: A Five-Minute Beginner Routine
You do not need to start a workout by lifting heavy weights. First, prepare your body to move so you can check your technique in the opening set. A warm-up is preparation for the exercise ahead, not a workout that should leave you tired.
Move your whole body for just five minutes
For the first two or three minutes, choose an easy activity such as walking, gentle cycling, or arm circles—something that still lets you talk. You do not need to become breathless. The NHS also recommends starting with light movement and preparing the body gradually before exercise.
- Minute 1: Walk in place or cycle easily
- Minute 2: Circle your shoulders and raise and lower your arms
- Minute 3: Slowly move the joints you will use
- Minutes 4–5: Practice a light version of the exercise you will perform
Move toward the main exercise
For squats, begin with a few bodyweight repetitions, then check your form with a load lighter than your working weight. For the bench press, start with the bar or a very light load. Repeating many reps is not the goal; check that the movement feels smooth and that your feet and hands stay stable.
Signs to stop
Do not continue if you feel sharp pain, numbness, dizziness, or unusual shortness of breath. If symptoms are unusual or persist, stop exercising and consult a medical professional. Pushing through pain is not preparation.
A simple routine for today
Next time, start in three stages: 1) light whole-body movement, 2) a light version of the exercise, and 3) your working sets. Keeping the routine at a fixed length makes it easier to remember. Afterward, note briefly which movement felt easiest so you can adjust the next warm-up.
