Underrated: Prioritizing A Structured Warm Up Strategy for Barbell Lifts

This past week on social media, I shared several suggested rep and set schemes designed to prepare a lifter for their top sets. I'll link a couple of those videos in this blog for reference. It was interesting to see the conflicting responses. Some viewers were shocked by the idea of doing 20 reps with an empty bar as part of a warm-up for a 225 lb bench press, arguing that 45 lbs (less than 20% of their 1RM) would cause considerable fatigue and likely undermine performance. Others were polarized as some found this warm-up completely inadequate and lacking in working volume while others felt that it was overdone. There was even mention that lifters should never warm up with less than 135 lbs if they can bench press 225 lbs. Clearly, consensus on this topic is not in sight.

How to properly warm up for big lifts in the weight room is often debated. Some people think a warm-up should be complex, incorporating intricate mobility drills. Others take an old-school approach, sometimes doing only two sets totaling MAYBE six reps, thinking they're ready for action with big weights.

Through my experience coaching recreational lifters and those prioritizing general fitness for over 10 years with nearly zero injury rates, I've learned that having a repeatable warm-up structure is key. Although there isn’t necessarily a “one-size fits all” framework - a proper warm-up approach should prepare you both physically and mentally—an often overlooked aspect.

I’m personally a fan of including a “tapering” approach as a part of the warm up process. This involves starting with the empty bar for higher reps of the exact barbell variation you’ll be prioritizing at the start of the session. The lifter should gradually reduce reps while increasing the load as they build up to the main weight of the day. The warm-up sets should not induce fatigue before the main sets. Read the previous sentence over because it’s key.

I know quite a few people who swear by the more traditional 5 minutes of steady-state cardio warm up on the recumbent bike (or another piece of cardio equipment). Those 5 minutes may elevate your heart rate, but going directly from the bike to a 5-rep max squat isn't likely to be the most effective. Instead, aim to incorporate specific movements related to your main lift to better prepare your body. Whether we incorporate a cardio based warm up with our clients depends on a variety of factors. Sometimes we do, sometimes we don’t.

When it comes to incorporating mobility drills before a training session, I believe they are valuable if chosen to address specific individual limitations rather than randomly included. It's common to see gym-goers mimicking mobility exercises from fitness influencers without understanding their benefits. Often, they are surprised to find that these drills, instead of enhancing their workout, may actually reduce its efficiency as the drill addresses problem areas that aren’t of relevance to them. Intentionally selected mobility drills can definitely enhance a session. Plan accordingly.

In conclusion, an effective warm-up may be simple in design and short in duration but it should definitely be strategic. The best approach will follow a focused framework that prepares you for the specific demands of your main lift. Being physically prepared and “in the zone” mentally tends to lead to safer and more effective training sessions.

Let me know in the comments what your typical warm ups look like!

Coach Ben