PumpyWarm-up Before Training: 6 Minutes Is Enough
Warming up does not mean 20 minutes of stretching. Six minutes of targeted movement beats any static stretch routine.
Why warm up at all
A warm-up raises body temperature, blood flow and neural drive. Muscles work more smoothly, joints are better lubricated and your nervous system is ready to produce more force. That not only lowers injury risk – you are instantly stronger on your first exercise.
Static stretching? Not beforehand
Long static stretching before strength work can briefly reduce your max strength. Save stretching for after training or separate mobility sessions. Before training the rule is: dynamic, not static.
The 6-minute warm-up
🔥 How to do it
- 1 min: Easy cardio – jumping jacks, skipping or jogging on the spot.
- 2 min: Mobility – arm circles, hip circles, leg swings, cat-cow.
- 2 min: Activation – bodyweight squats, lunges, push-ups.
- 1 min: Ramp-up sets of your first exercise with light weight.
Specific beats general
The best final step: do your first exercise with light weight. Before heavy squats, that means a set or two with the empty bar or just bodyweight. You prepare exactly the movement that is about to count.
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