Learn how to properly prepare your body for training, improve movement quality, and reduce injury risk with effective warm-up and mobility routines.
💡 Why This Matters: A proper warm-up increases blood flow, prepares your nervous system, and can improve performance by up to 20% while significantly reducing injury risk.
Content Reviewed By: Miriam Mortimer, Level 3 Certified Personal Trainer with Diploma in Nutrition (as of February 2026).
This fitness and health education content is based on evidence-based guidelines from UK Active, the National Institute for Health and Care Excellence (NICE), and the British Dietetic Association (BDA). All information is intended for general educational purposes only and does not replace individualised medical, nutrition, or exercise advice.
Important: If you have any injuries, medical conditions, or mobility restrictions, please consult a qualified healthcare professional before attempting these exercises. Always listen to your body and work within your pain-free range of motion.
Please Note: The Mental Health & Wellbeing and Understanding Coeliac Disease sections are NOT reviewed by Miriam Mortimer and fall outside her professional remit. These pages are for informational purposes only.
Preparing your body properly isn't just about injury prevention - it's about performing at your best and getting the most out of every training session.
Gradually increases heart rate, blood flow, and muscle temperature to prepare tissues for the demands of training.
Primes your nervous system, improves muscle activation patterns, and can increase strength output by up to 20%.
Increases range of motion, reduces stiffness, and helps you move through exercises with better form and control.
Creates a ritual that helps you mentally transition into training mode and focus on the session ahead.
Gradually raises heart rate and blood pressure to match the demands of your workout, reducing cardiovascular stress.
Helps identify any tightness or restrictions before training, allowing you to address them or modify exercises accordingly.
A comprehensive warm-up typically has three phases, taking 10-15 minutes total. Each phase serves a specific purpose for preparing your body.
Light cardio to gradually increase heart rate, body temperature, and blood flow to working muscles.
Examples:
Goal: You may feel warm and slightly out of breath, but still able to hold a conversation comfortably.
Movement-based stretches that take joints through their full range of motion while keeping muscles active.
Examples:
⚠️ Consider Avoiding Static Stretching Before Training: Holding stretches for 30+ seconds before training may temporarily reduce strength and power in some individuals. Static stretching is often better suited for after your workout.
Movements that mimic your actual workout exercises, gradually building up to working weight and intensity.
Examples:
Goal: Practice the movement patterns you're about to perform with heavier loads, ensuring your nervous system is prepared and form is optimal.
These are examples of mobility exercises that target common areas of tightness and help prepare your body for loaded movements. Choose movements that suit your needs. Perform 8-12 reps of each.
Sit with both legs bent at 90 degrees (one in front, one behind). Lean forward over front leg, then rotate to the back leg. Helps with hip internal and external rotation.
Lunge position with same-side elbow to instep, rotate torso and reach arm to sky, then straighten front leg for hamstring stretch. Combines hip flexor, thoracic rotation, and hamstring mobility.
On hands and knees (also known as quadruped or four-point kneeling position), alternate between arching your back (cow) and rounding your spine (cat). Move slowly and with control through each position.
Hold onto wall or support. Swing one leg forward and back (10-12 reps), then side to side (10-12 reps). Keep core engaged and torso stable.
In a hands and knees position (quadruped or four-point kneeling) with one hand behind head, rotate elbow toward opposite hand, then open chest and rotate up toward ceiling. Keep hips stable.
In lunge position, gently rock forward to drive front knee over toes while keeping heel down. Hold briefly at end range, then return. Alternate sides.
Now you understand how to warm up properly. Our 12-week programme includes specific warm-up routines for each session, so you're always prepared to perform your best.