Warm-up before training — dynamic stretching and activation

This article from Sport Zona Academy outlines how to perform a proper pre-workout warm-up, focusing on dynamic stretching and activation exercises. You will learn about the benefits of this approach compared to passive stretching and how to integrate it into your daily routine.

Warm-up is a preparatory process aimed at increasing body temperature, improving blood circulation to working muscles, increasing joint mobility, and activating the central nervous system, preparing the body for upcoming physical exertion. It is a key component for optimizing athletic performance and minimizing the risk of injuries.

Why is warming up so important?

💬 Simply put: Warming up is like preparing your body for work – it activates it, gets it moving, and protects it from injuries, so you can train better and safer.

Very often, warming up is neglected or performed inadequately, especially by beginners or people with limited time. However, scientific evidence clearly shows its critical role. Proper warm-up is not just a routine, but a strategic element of every workout that can:

Reduce the risk of injuries: Warmed-up muscles and joints are more elastic and less prone to tears or sprains.
Improve athletic performance: Optimal body temperature and an activated nervous system allow muscles to work more efficiently, generating more strength and endurance.
Increase range of motion (ROM): Dynamic warm-up gradually prepares joints and muscles for greater amplitudes of movement.
Improve coordination and proprioception: Activation of the nervous system improves the mind-muscle connection.
Psychological preparation: Warming up gives you time to focus, disconnect from daily worries, and mentally prepare for the workout.

As leading sports science and strength researcher Brad Schoenfeld emphasizes, adequate warm-up is an integral part of strength training programming, contributing to safety and effectiveness.

💬 From practice: We often see people starting heavy squats or deadlifts without adequate warm-up. The result is compromised form, reduced strength, and an increased risk of lower back or knee injuries. A 10-minute investment here can save months of recovery. I remember a client who suffered from shoulder discomfort during presses for years. Only after we introduced targeted mobility and shoulder girdle activation exercises into his warm-up was he able to perform the exercises pain-free and significantly increase his working weights.

Dynamic Stretching: Your Key to Mobility

Dynamic stretching involves controlled movements that take the joints and muscles through their full range of motion without holding a position. This is fundamentally different from static stretching, where a stretched position is held for a specific period.

Why dynamic over static before a workout?

Maintains muscle strength: Research, including that by Schoenfeld and others, shows that static stretching, especially when prolonged (over 30 seconds per muscle), can temporarily reduce muscle strength and power, which is undesirable before strength training. Dynamic stretching, on the other hand, maintains or even improves these qualities.
Increases temperature: Dynamic movements raise body temperature more effectively.
Improves mobility: Active movements mimic the movements of the upcoming workout, preparing muscles and joints functionally.

Examples of Dynamic Stretching (2-3 repetitions per movement)

Arm swings forward/backward: Large circular motions that warm up the shoulders.
Arm swings sideways: Crossing arms in front of the body, opening to the sides.
Torso rotations: Gentle twists from the waist, without jerky movements.
Knee-to-chest lunges: An exercise that stretches the glutes and hip flexors.
Heel-to-butt kicks (quad stretch): Stretching the quadriceps.
Walking Lunges: Dynamic stretching of the hip flexors and quadriceps, while also activating the glutes.
Bodyweight Squats: Gradually increasing the range of motion in the hip and knee joints.

Activation Exercises: "Wake Up" Your Muscles

After dynamic stretching comes the activation phase. It is aimed at "waking up" specific muscle groups that will be heavily loaded during the workout. The goal is to improve the neuromuscular connection and ensure that the correct muscles are activated effectively from the very beginning of the workout. This is especially important for muscles that are often "asleep" or inhibited due to a sedentary lifestyle, such as the glutes.

Examples of Activation Exercises (10-15 repetitions per movement)

Glute Bridges: Lie on your back, knees bent, feet on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for 1-2 seconds.
Band Walks: Place a resistance band around your thighs (just above the knees). Slightly squat and take side steps, maintaining constant tension on the band.
Scapular Push-ups: Focus on the movement of the shoulder blades without bending the elbows. Great for shoulder stabilization.
Y-T-W-L Raises: With light weights or no weight, to activate the muscles around the shoulder girdle.
Bird-Dog: A balancing exercise that activates the abdominal and back muscles.

5-10 Minute Warm-up Protocol (Example)

This protocol is designed for general strength training. It can be adapted according to the specific needs of the workout.

Phase	Time	Example Exercises	Repetitions/Sets
Cardio (low intensity)	2-3 min	Brisk walking, light jogging, cycling, elliptical	Continuous
Dynamic Stretching	3-5 min	Arm swings, torso rotations, walking lunges, bodyweight squats	2-3 repetitions per movement
Activation Exercises	2-3 min	Glute bridges, Band Walks, Face Pulls (with band)	10-15 repetitions / 1-2 sets per movement
Specific Warm-up (for the workout)	5-10 min	2-3 sets with lighter weights for the first working exercises	8-12 repetitions (decreasing as weight increases)

✅ Pros of Dynamic Warm-up and Activation

Improves performance (strength, power, endurance).
Reduces the risk of acute and chronic injuries.
Increases range of motion specific to the upcoming movements.
Enhances neuromuscular efficiency and coordination.
Provides psychological readiness for training.

⚠️ Cons/Risks of Skipping/Improper Warm-up

Increased risk of muscle tears, sprains, strains.
Reduced strength and power during the workout.
Limited range of motion, leading to compromised form.
Slower progress and more difficulty achieving goals.
Increased delayed onset muscle soreness (DOMS) after training.

Warm-up vs. Static Stretching: When to Use Which?

As mentioned earlier, static stretching, where a stretched position is held for 20-30 seconds or more, is not ideal before strength training. The main reason is the potential temporary reduction in muscle strength and power. Instead, static stretching has its place:

After training (cool-down): Helps restore muscle length and relieve tension.
On active recovery days: Can be used alone or as part of a flexibility improvement routine.
For specific individual needs: If you have significantly tight muscles that limit your daily movements, static stretching can be included, but not immediately before heavy training.

The main difference is the purpose: warming up prepares the body for active work, while static stretching aims to improve passive flexibility and recovery. This concept is supported by decades of research in sports physiology, including the pioneering work of Dr. Mike Israetel and Dr. Eric Helms from Stronger By Science, who consistently emphasize the importance of specific preparation for performance.

Personalizing Your Warm-up

Your warm-up protocol should not be static. It should be adapted according to:

Type of workout: For a leg workout, you'll focus more on the lower body, while for an upper body workout – on the shoulders and chest.
Individual needs: If you have a specific weakness or limitation in movement (e.g., tight hip flexors), dedicate more time and attention to those areas.
Time constraints: Even 5 minutes of quality warm-up is better than nothing. Prioritize essential movements.
Environment and temperature: In cold weather, a longer warm-up may be necessary.

Remember that warming up is an investment in your health and performance. Don't skip it!

🎯 Key Takeaway: Invest 5-15 minutes in dynamic warm-up and activation exercises before each workout to improve your performance, increase your working weights, and significantly reduce the risk of injuries. This stage is just as important as the workout itself.

See more in the fitness guides of Sport Zona Academy.

📚 Scientific Sources

🔬 Expert Note from Sport Zona

From my observations over the years, I've found that warm-up is often the main difference between workouts that progress and workouts that lead to stagnation or injury. Many people skip this step and literally "throw" their body into heavy exercises. Invest time in your warm-up – it's an investment in your long-term athletic health and progress.

See more in the fitness guides of Sport Zona Academy.